CrossFit OC3 – CrossFit Metcon (No Measure) Performance 16/12 Cal bike 12 Thrusters 95/65 8 Burpee pull ups Fitness About :45 of niking 12 Thrusters lighter weight 8 Burpees to target
Workout of the Day
CrossFit – Wed, Apr 3
CrossFit OC3 – CrossFit Front Squat (6×4) LIft: Front Squat (temp, 4-2-1) Metcon (Time) For time Performance 100/80 Cal row 50 pull ups 50 DB snatch 50/35 50 Box jump overs 24/20 Fitness 80/60 40 RR/Asst pull ups 40 DB… Read more »
CrossFit – Tue, Apr 2
CrossFit OC3 – CrossFit Accessory Accessory work: 4 Rounds 15 Bench press with DB’s 12-15 Dual DB curls (slow seated) 15-20 Paralette Push ups 6-9 Chin ups Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP Performance 9 Wall balls… Read more »
CrossFit – Mon, Apr 1
CrossFit OC3 – CrossFit Skill work EMOM Lift: EMOM 10 minutes 15/11 Cal ski Gymnastics skill work (BMU, RMU, T2B About :40 seconds work of work) Metcon (4 Rounds for time) 4 Rounds for time 75 DU’s 10 C&J 155/105… Read more »
CrossFit – Fri, Mar 29
CrossFit OC3 – CrossFit Back Squat (10×3) Lift: Back Squats 10×3 @ 81-84% (across) Metcon (4 Rounds for time) 4 Rounds 300M run 15 STO 95/65 15 Front squats Fitness 200M run 12 12
CrossFit – Fri, Mar 29
CrossFit OC3 – CrossFit Back Squat (10×3) Lift: Back Squats 10×3 @ 81-84% (across) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance Barbell club only!! HAHA 9 Front squats 95/65 9 STO 95/65 9 hang cleans 95/65 Fitness… Read more »
CrossFit – Thu, Mar 28
CrossFit OC3 – CrossFit Metcon (Time) Performance 200/140 Cal Bike 100 Burpees to target 200/140 Cal Ski 100 Burpees to target Fitness 150/120 Cal bike 75 Burpees to target 150/120 Cal ski 75 Burpees to target
CrossFit – Wed, Mar 27
CrossFit OC3 – CrossFit Bench Press (21-8-15…3) LIft: Bench Press 21-18-15-12–9-6-3 During the sets do 50 Slam ball push ups (feet on bench) Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 3.6.9.12.15.18… KB swings 55/35 30 DU’s After… Read more »
CrossFit – Tue, Mar 26
CrossFit OC3 – CrossFit Accessory Accessory: EMOM 16 minutes (all sets :30-:40) Dips or plate Ext Max barbell curls DB skull crushers (seated) (single DB) Dual DB curls Metcon (4 Rounds for time) 4 Sprint Rounds 30/22 Cal row 25… Read more »
CrossFit – Mon, Mar 25
CrossFit OC3 – CrossFit Thrusters (EMOM 8 minutes ) 5 heavy reps Metcon (Time) For time Performance 3 Rounds 10 Power snatch 115/75 20 T2B Rest 1 min 3 Rounds: 7 Power snatch 135/95 14 CTB Fitness 3 Rounds: 10… Read more »