CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) FGB style- Performance 1. Squat cleans 75/55 2. RX+ RMU RX ring dips 3. STO 75/55 4. DU’s 5. Burpees Rest 1 minute Fitness 1. Front Squats 2. Box dips/plate… Read more »
Workout of the Day
07/27/2017
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon (No Measure) HSW or Paralette HSPU ** Scaled options on the board! Metcon Metcon (Time) 3 Rounds FT: Performance 20/15 Cal row 20 push ups 20 KB swings 70/55 Fitness 16/12 16 16
07/26/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk (EMOM 10 minutes) 3 reps Metcon Metcon (Time) Performance 18-15-12-9-6-3 Hang cleans 135/95 Box jump overs 24/20 Fitness 15-12-9-6-3 Hang cleans Box jump overs or step overs
07/25/2017
CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (Time) 4 Rounds for time- Performance Run 200M 14 Back squats 155/105 Run 200M 14 DB snatch RX+ 70/50 RX 50/35 7/7 Fitness Run 200M 10 Back squats Run 200M 10 DB… Read more »
07/24/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (1 RM ) Metcon Metcon (Time) 14 minute AMRAP- Performance 21 Wall balls 20/14 15 CTB 9 Squat Snatches 115/85 Fitness 18 Wall balls 12 Pull ups/assisted pull ups/ring rows 6 Snatches
07/19/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (3×10) Metcon Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP- Performance 15/12 Cal row 15 KB swings 70/55 Fitness 12/10 15 KB swings
07/18/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance Run 800M 50 WB’s 20/14 25 HC’s 135/95 50 Burpee box jump overs 24/20 25 HC’s 50 WB’s 20/14 Run 800M Fitness Run 800M 30 WB’s 15 HC’s 30 Burpee box… Read more »
07/17/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (5×3) 70-80% Metcon Metcon (Time) 3 Rounds- Performance 20 SDHP 95/65 20 Pull ups 20 pistols (10/10) Fitness 20 SDHP 75/55 20 assisted pull ups/ring rows 20 assisted pistols/30 air squats
07/14/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 12 OHS 115/75 6 RMU/8 BMU Run 200M Fitness 12 OHS/FS 10 Ring dips/box dips/plate extensions Run 200M
07/13/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (4×8) start around 60%- move up Metcon Metcon (Time) Performance 150 DU’s 42 KB swings 55/35 30 Box jump overs 24/20 32 KB swings 55/35 25 Box jumps overs 22 KB swings… Read more »
