CrossFit OC3 – CrossFit Warm-up Metcon (Time) partner WOD: performance 400/330 Cal row directly into… 400/330 Cal bike Fitness 340/270 Cal row directly into… 340/270 Cal bike *Athletes must switch every 20/15 calories
Workout of the Day
02/03/2020
CrossFit OC3 – CrossFit Warm-up Thruster (3 rep max ) Metcon (Time) 3 Rounds: Performance 20 Thrusters 95/65 30 Push ups 100 DU’s Fitness 15 Thrusters 20 Push ups/asst. push ups 150 Singles
01/31/2020
CrossFit OC3 – CrossFit Warm-up Back Squat (15 rep max ) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: Performance 1000M row for time: directly into… AMRAP of: 7 C&J 155/105 14 Wall balls 30/20 Fitness Same thing, less… Read more »
01/30/2020
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon (No Measure) Skill Day: RMU or BMU or some gymnastic skill work For those who are proficient give them a 7 minute EMOM. Metcon (Time) 4 Rounds for time: Performance 15 Deadlifts 185/135… Read more »
01/29/2020
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) EMOM 30 minutes Performance 1. 17/13 Cal Bike 2. 8 hang squat cleans 135/95 3. 10 Burpee pull ups Fitness 1. Pick a aggressive calorie # 2. 8 hang squat cleans (lighter)… Read more »
01/28/2020
CrossFit OC3 – CrossFit Warm-up Hang Power Clean (4 reps ) EMOM 8 minutes Metcon (Time) For Time: Performance 30 T2B 40/30 Cal row 30 Thrusters 95/65 150 DU’s 30 Thrusters 40/30 Cal row 30 T2B Fitness 30 GHDSU/40abmat sit… Read more »
01/27/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Lift partner WOD: Squat Snatches: Completed however (one bar, change own weight) 26 reps @ 115/85 20 reps @ 135/95 16 reps @ 155/105 12 reps @ 165/115 8 reps @ 185/135 4… Read more »
01/24/2020
CrossFit OC3 – CrossFit Warm-up Front Squat (5×9) Metcon (AMRAP – Rounds and Reps) Partner WOD: 7 minute AMRAP: Performance 10 Synchro thrusters 95/65 10 Synchro Pull ups Rest 1 minutes 7 minute AMRAP: 10 Synchro Hang snatch 95/65 10… Read more »
01/23/2020
CrossFit OC3 – CrossFit Warm-up Deadlift (3 rep max ) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance 11 Deadlifts 185/135 9 T2B 60 Ft WL 30/30 (with Dual KB’s or DBs) Fitness 11 Deads (weight should be… Read more »
01/22/2020
CrossFit OC3 – CrossFit Warm-up Metcon (6 Rounds for time) WOD: 1 rounds every 4 minutes for 6 rounds: Performance 18 Back Squats 135/95 15/12 Cal Bike 12 Burpee bar hops 6 Snatches 135/95 Fitness 15 Backsquats (moderate weight) 12/10… Read more »
