CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (5 rep max ) Metcon Metcon (Time) 4 Rounds for time- Performance Run 400M 10 Squat cleans 155/105 15 T2B Fitness Run 300M (Rock valley Drive way) 10 Squat cleans 15 Knee… Read more »
Workout of the Day
06/02/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance Run 800M 15-12-9 Power cleans 135/95 T2B Run 400M 15-12-9 Power cleans 135/95 T2B Run 800M Fitness Run 400M 12-9-6 Power cleans Double sit ups or Knee raises Run 400M 12-9-6… Read more »
05/19/2017
CrossFit OC3 – CrossFit Warm-up Gymnastics EMOM 8 minutes (3-5) 3 Ring Muscle Ups or 3 Bar Muscle ups Or 5 Ring dips/assisted ring dips Metcon Metcon (AMRAP – Rounds and Reps) Performance 16 minute AMRAP- 9 thrusters 95/65 12… Read more »
05/18/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (4×10) Metcon Metcon (Time) Performance 40-30-20-10 Cal row Push ups Fitness 25-20-15-10 Cal row Push ups/assisted push ups Cash out- 50 GHDSU for time
05/12/2017
CrossFit OC3 – CrossFit Weightlifting Split Jerk (2 rep max ) Metcon Metcon (Time) Performance Run 200M 16 C&J 115/85 20 Burpees Run 200M 14 C&J 115/85 20 Burpees Run 200M 12 C&J 115/85 20 Burpees Run 200M 10 C&J… Read more »
05/11/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) 18 minute TIME CAP 5-4-3-2-1 Squat Snatches *at the END of each set you must perform 25 wall balls 20/14, they will end with 25 wall balls Mens weights: RX+- 135/155/185/205/225 RX-… Read more »
05/10/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (12 minute EMOM ) Minutes 1-4- 5 reps 70-75% Minutes 5-8- 4 reps 75-80% Minutes 9-12- 3 reps 80-85% Metcon Metcon (3 Rounds for time) 3 Rounds- Switch off 500M rows with… Read more »
05/09/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 24 minute AMRAP Performance Run 400M 6 RMU/10 BMU/14 CTB/18 pull ups 21 STO 95/65 Fitness Run 300M 10 assisted pull ups/15 ring rows 15 STO Accessory
05/08/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Hang Power Clean (3 rep max ) Metcon Metcon (Time) Gripapalooza 21-15-9 HPC 135/95 T2B *50 Double unders after each set Fitness HPC Knee raises/double sit ups *75 single unders after each set
05/05/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (4×7) Metcon Metcon (Time) Performance 10-9-8-7….1 Regular DL’s 185/135 HSPU Fitness less weight 2x HSPU for regular push ups
