CrossFit OC3 – CrossFit Warm-up Gymnastics SKILL WORK HSW and Ring dips Metcon Metcon (Time) Performance 4 Rounds- 15 Pull ups 15 Burpees 15 thrusters 95/65 Fitness 4 Rounds- 12 asst. pull ups/ring rows 12 Burpees 12 Thrusters
Workout of the Day
11/29/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Balance + 2 OHS (6×1) Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP- 8 Ball OS (heavy) RX (50/35) 8 HSPU Fitness 8 Ball OHS 12 push ups
11/28/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (6×2) Metcon (Time) Performance 100 cal row 100 hang cleans 115/85 100 wall balls 20/14 Fitness 75 75 75 Metcon
11/25/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (EMOM 10 minutes- 2 reps ) 80%+ Metcon Metcon (Time) Performance 3 Rounds 20 pull ups 16 box jump overs 24/20 12 Ball OS (heavy) 8 FS 155/105 Fitness 16 pull ups… Read more »
11/23/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Performance 16 minute AMRAP 15 WB’s 20/14 10 T2B 5 Hang Power cleans 165/115 Fitness 15 WB’s 10 leg raises/v-ups/15 sit ups 5 hang cleans 5 minute Rest… Read more »
11/22/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (EMOM 10 minutes 2 reps) Metcon Metcon (Time) Performance 21-15-9 Deadlifts 255/175 Burpee bar hops Fitness Deadlifts Burpee bar hops
11/21/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (5×1) All reps at 90%+ Metcon Metcon (Time) Performance 2 Rounds- 54/45 Cal row 27 FS 95/65 18 CTB 90 DU’s Fitness 2 Rounds- 42/35 Cal row 21 FS 14 Pull ups/assited… Read more »
11/18/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) partner WOD- 25 minute AMRAP- Performance 30 cal row (partner holds BB in FR) 30 back squats 135/95 30 Burpee bar hops (total, not together) Fitness 30 Cal… Read more »
11/17/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting 3 Po. Snatch 75-78-81-84-87%- 5×1 3 position snatch- 1. Below knee (1 second pause, 2. Mid thigh (1 second pause) 3. Hips (no pause, just snatch) Metcon Metcon (Time) 5 Rounds- Run 200M 7… Read more »
11/16/2016
CrossFit OC3 – CrossFit Warm-up Gymnastics SKILL Muscle ups/Ring Dips/HSPU Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP Performance 12 Wall balls 30/20 12 Deadlifts 185/135 12 T2B fitness 10 Wall balls 10 Deadlifts 10 v-ups/leg raises/20 sit… Read more »
