CrossFit OC3 – CrossFit Warm-up Tempo Back Squats (5×3) Tempo Back Squats 3.1 (3 second descend + 1 second pause) 5×3 (pick a weight and stay) around 75% Metcon (Time) For Time: Performance 1000/800M ski 30 T2B 30 KB swings… Read more »
Workout of the Day
03/30/2021
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work: 4×10 Dual DB bent over rows 4×10 Body weight Barbell rows (bench press height) 4×20 banded face pul Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: Performance 3.6.9.12.15……. Read more »
03/29/2021
CrossFit OC3 – CrossFit Warm-up Hang Snatch (3 reps ) EMOM 8 minutes *** Squat Snatches for RX Metcon (Time) For time: Performance 21-15-9 Hang Snatch 95/65 42-30-18 Wall balls 30/20 Fitness 18-12-9 Hang Snatch 36-24-18 Wall balls
03/26/2021
CrossFit OC3 – CrossFit Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1… Read more »
03/25/2021
CrossFit OC3 – CrossFit Warm-up Deadlift (5-4-3-2-1) Work up Metcon (Time) 20 minute AMRAP Just a mover… 1000M Bike 50 DU’s (75 Singles) 25 Air squats
03/24/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: Performance 3 Rounds: 30/22 Cal ski/Row (They can finish and SWITCH whenever they want) 30 D-Ball OS 150/100 (trade off however) 2 Rounds: 40/40 Cal ski/Row (again finish however) (ladies 30/30)… Read more »
03/23/2021
CrossFit OC3 – CrossFit Warm-up Skill Work Skill Session EMOM 8 minutes (ideas below) 5 RMU Or (5-7 BMU) 50′ HSW 5-8 Ring dips 2 Wall walks Etc etc etc. Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP Performance… Read more »
03/22/2021
CrossFit OC3 – CrossFit Warm-up Bear Complex (EMOM 10 minutes (1 complex)) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon (Time) 21-18-15-12-9 Performance Front Squats 135/95 Burpee bar hops Fitness 18-15-12-9-6 Front squats BBH
03/19/2021
CrossFit OC3 – CrossFit CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box… Read more »
03/18/2021
CrossFit OC3 – CrossFit Warm-up Power Clean (6×4) *RX/performance is unbroken reps Metcon (No Measure) EMOM 20 minutes Performance 1. 18/13 Cal Bike 2. 25 Air squats (stand all the way up, squat all the way down) Fitness do less
