CrossFit OC3 – CrossFit Warm-up Weightlifting Power Snatch (2 rep max) Metcon Metcon (Time) “40 was a BAD choice” 40 Wall Balls 20/14 40 Hang snatches 75/55 40 pull ups 40 OHS 75/55 40 Burpee box jump overs 24/20 400M… Read more »
Workout of the Day
08/19/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (5×5) Metcon Metcon (Time) 3 Rounds- Performance 500M row 21 STO 95/65 15 Bar hops (O&B=1) 9 HSPU Fitness 500M row 21 STO 15 Bar hops (O&B=1) 9 Pike push ups/15 regular… Read more »
08/18/2016
CrossFit OC3 – CrossFit Warm-up Gymnastics SKILL Ring muscle ups/Bar muslce ups or 10 minute EMOM- 3 of any variation on the minutes Fitness Ring dip/pull up work Metcon Metcon (Time) 5 Rounds- Run 200M 16 OHS 115/75 16 Ball… Read more »
08/17/2016
CrossFit OC3 – CrossFit Warm-up Strict Press MAX reps- 3 rounds- Performance- 115/75 RX- 95/65 Fitness- 75/55 * Minimum of 10 reps each round Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP- 14 Box jumps 24/20 14 Wall… Read more »
08/16/2016
CrossFit OC3 – CrossFit Warm-up Clean % work 2 Rounds (NFT) 3-2-1 3s- 70%- unbroken if possible 2s- 80%- unbroken if possible 1- 90% Metcon (AMRAP – Rounds and Reps) 2 8 minute AMRAPS- #1- 14/12 Cal row 7 Hang… Read more »
08/15/2016
CrossFit OC3 – CrossFit Warm-up Super Set 4×8 Bench press 4×10 single leg step ups 24/20 (5×5 per leg) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
08/12/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (6×1) 75-78-81-84-87-90% Metcon Metcon (Time) Performance Run 200M 15 Power snatch 75/55 15 pull ups Run 400M 18 18 Run 800M 21 21 Fitness Run 200M 12 12 Run 400M 15 15 Run… Read more »
08/11/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (6×3) Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP- Performance 16 push ups 12 lunges with KB (6/6 per leg) 8 KB snatches (8/8 per arm) Fitness 12 push ups… Read more »
08/10/2016
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) 8 Minute time cap: 5-4-3-2-1- This will be FOR TIME- RX weights males- 135/155/185/205/225 RX weights FM- 95/105/125/145/155 Metcon Metcon (Time) Performance 3 Rounds- 24/20 Cal row 24 box jumps 24/20 24… Read more »
08/09/2016
CrossFit OC3 – CrossFit Warm-up Gymnastics SKILL WORK Kipping and Butterfly pull ups Metcon Metcon (Time) Performance Run 800M 30-20-10 Burpee Bar hops Deadlifts 205/145 Run 800M Fitness Run 800M 21-15-9 Burpee bar hops Deadlifts Run 800M
