CrossFit OC3 – CrossFit Warm-up Accessory Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
Workout of the Day
03/20/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Thruster (2 Rep Max ) Metcon Metcon (Time) 25-20-15-10-5 50-50-50-50-50 Thrusters 95/65 Double unders
03/17/2017
CrossFit OC3 – CrossFit Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups
03/16/2017
CrossFit OC3 – CrossFit Warm-up Gymnastics Muscle up (5 reps) EMOM 8 minutes Metcon Metcon (AMRAP – Rounds and Reps) Performance 10 minute AMRAP- 5 Clean and Jerks 155/105 15 wall balls 30/20 Fitness Lighter weights
03/15/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (6×2) Metcon Metcon (Time) Performance 40 HSPU 40 KB swings 70/55 40 Ball slams 50/35 40 OHS 95/65 Fitness 60 push ups or 40 HSPU scales 40 KB swings 40 Ball slams… Read more »
03/14/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 21 minute AMRAP- 15 deadlifts 225/155 12 Burpee box jump overs 24/20 9 CTB pull ups Fitness 9 regular pull ups/15 ring rows/assisted pull ups
03/13/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (3-3-1-3-3) Record your 1 rep Metcon Metcon (Time) WOD- 3 rounds- 17 Minute Cap 32/26 Cal row 24 Front squats 135/95 16 Shoulder to Over head 135/95 Fitness 25/20 Cal row 20… Read more »
03/10/2017
CrossFit OC3 – CrossFit Metcon CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# /… Read more »
03/09/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Overhead Squat (EMOM 8 minutes ) Metcon Metcon (AMRAP – Rounds and Reps) WOD- 9 minute AMRAP- 10 Thrusters 95/65 10 box jumps overs 24/20 Fitness 10 Hang snatches 10 step overs/ lower box
03/08/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Row 1,000M/750M 50 sit ups 50 KB snatch 55/35 40 sit ups 40 30 30 Row 1,000M/750M Fitness Row 750M/500M 40 40 30 30 20 20 Row 750M/500M Accessory
