CrossFit OC3 – CrossFit Metcon (Time) Friday 4 mile run *** every 5 min do 25 Burpees Fitness Do less
Workout of the Day
CrossFit – Thu, Jul 11
CrossFit OC3 – CrossFit Push Press (9-9-7-7–5-5) Metcon (Time) WOD: for time 30/22 cal row 30 thrusters 95/65 30 box jumps 24/20 (rest 1 min) ——————————- 30/22 cal row 20 thrusters 115/75 30 box jumps 24/20 (rest 1 min) ——————————-… Read more »
CrossFit – Wed, Jul 10
CrossFit OC3 – CrossFit Bench Press (5×5) 5×5 80%+ Between sets I want Dual DB curls directly into dual db hammer curls (max reps) Metcon (Time) WOD: for time 80/60 cal bike 60 T2B 40 DB snatch 50/35 20 C&J… Read more »
CrossFit – Tue, Jul 9
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) Tuesday 07/09 30 minute AMRAP 300M run 12 Burpee box overs 24/20 24 wall balls 30/20 Fitness 200M run 10 20
CrossFit – Mon, Jul 8
CrossFit OC3 – CrossFit Back Squat (8 reps ) 8 min EMOM Metcon (AMRAP – Rounds and Reps) WOD 12 minute AMRAP 6 BMU 40 DU’s 12 hang snatch 95/65 Fitness 6 pull ups (strict ish) or CTB pull ups… Read more »
CrossFit – Fri, Jul 5
CrossFit OC3 – CrossFit EMOM 8 min 3 Power snatches 15 minute AMRAP 100/80 Cal bike then… AMRAP 3.6.9.12.15… Hang snatches 95/65 Pull ups Fitness 80/60 Cal bike then… AMRAP 7 Hang snatch 7 Ring rows
CrossFit – Thu, Jul 4
CrossFit OC3 – CrossFit 8 AM only 5K from hell
CrossFit – Wed, Jul 3
CrossFit OC3 – CrossFit Accessory work 3 rounds 12-15 DB bench press 12-15 Dual DB curls 12-15 DB pec flys (standing) 12-15 Bent over barbell curls 3 rounds for time 30/22 Cal row 15 Deadlifts 225/155 15 Burpee bar hops… Read more »
CrossFit – Tue, Jul 2
CrossFit OC3 – CrossFit EMOM 10 min 15/11 Cal Ski 3 heavy power cleans For Time 1000M run 50 Wall balls 30/20 50 Box jump overs 24/20 50 Thrusters 75/55 Fitness 800M run 40 Wall balls 40 BJO 40 Thrusters
CrossFit – Mon, Jul 1
CrossFit OC3 – CrossFit Front Squat (LIft: Front Squat 4×10 (60%) working speed reps ) Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP 10 T2B 10 DB hang C&J 5/5 30 DU’s Fitness 10 T2rig, GHDSU, 10 DB hang… Read more »