CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (5×3) 75%+ Metcon Metcon (Time) “The Dude” performance 800M run 21-15-9 Back squats 155/105 T2B 800M run Fitness 400M run 18-12-9 Back squats Double sit ups or leg raises 400M run
Workout of the Day
08/24/2017
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon (Time) 3 Rounds- Performance 20 Pull ups 20 KB swings 70/55 20/15 cal row Fitness 15 Assisted pull ups/ring rows 15 KB swings 15/12 Cal row
08/23/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Mind Eraser Performance 20 minute AMRAP- 7 Power cleans 135/95 7 Burpee bar hops 200M run Fitness On the Board!
08/22/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (5×4) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP- Performance 12 Hang snatches 95/65 12 Box Jump overs 24/20 Fitness 10 hang snatches 10 box jump overs
08/21/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (EMOM 10 minutes ) Metcon Metcon (2 Rounds for time) 2 Rounds- 1:1 rest 30/20 Cal row 10 C&J 135/95 15 Front Squats 135/95 Fitness 25/15 Cal row 10 C&J 15… Read more »
08/18/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Performance 12 minute AMRAP- Run 200M 12 box jumps 24/20 12 STO 135/95 Rest 3 minutes 12 minute AMRAP Run 200M 36 DU’s 12 Thrusters 95/65 Fitness On… Read more »
08/17/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP- Performance 16/14 Cal row 8 power cleans 155/105 4 Ring Muscle ups or 4 BMU Fitness 14/12 cal row 8 power cleans 8 ring dips… Read more »
08/16/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Full Snatch + Hang Snatch (1 RM (of complex)) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups
08/15/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (10×3) Metcon 1000m Row (Time) Max Effort 1000m Row
08/14/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance 40 DB snatches 50/35 (20/20) 50 CTB pull ups 60 Burpees 70 DB push press (1 arm) 50/35 (35/35) 800m run with your DB 90 Wall balls 20/14 Fitness 30 DB… Read more »
