CrossFit OC3 – CrossFit Warm-up Split Jerk (Split Jerk ) Metcon (AMRAP – Reps) 4×4:00 (1 min rest b/t) Performance 24/16 Cal ski 16 Db snatch 70/55 remaining time: Max wall walks Fitness 20/14 Cal ski 16 DB snatch remaining… Read more »
Workout of the Day
06/14/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Accessory: 4 Rounds: 12 Dual DB press (Narrow) 12 Barbell curls (weighted slow) 12 D-Ball Push ups 12 hammer curls (per arm) Metcon (Time) For Time: Partner WOD Performance 50 Syn Power… Read more »
06/13/2022
CrossFit OC3 – CrossFit Warm-up Back Squat (Back Squat TEMPO 2 Sec Descent + 1 Sec pause (6×2) Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP Performance 2.4.6 Squat cleans 135/95 10 T2B —————————— 8-10-12 Squat cleans 15 T2B… Read more »
06/10/2022
CrossFit OC3 – CrossFit Warm-up Bench Press (4×15) 4×15 bench press (light) Super set: 4 sets zottman curls (10 reps per arm) Push ups (SLOW as possible) Metcon (Time) 3 Rounds: Performance 10 Deadlifts 275/185 15 Burpee pull ups 400M… Read more »
06/09/2022
CrossFit OC3 – CrossFit Warm-up Front Squat (4×9) 4×9 @ 65-68% (across) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP Performance 16 Du’s 8 Thrusters 95/65 16 Du’s 8 OHS 95/65 Fitness 16 Singles 8 Thrusters 16 Singles 8… Read more »
06/08/2022
CrossFit OC3 – CrossFit Warm-up Push Press (EMOM 8 minutes (5 reps)) Metcon (Time) For Time: Performance 750/600M ski 30 CTB pull ups 30 Box jump overs 24/20 30 Wall balls 30/20 750/600M ski Fitness 600/500M ski 25 Pull ups/RR/asst…. Read more »
06/07/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Booty Worx 3 Rounds: 10 reps per leg Single leg barbell RDL (leg on a bench) 10 GHD Raises 10 Wide Goblet squats + 10 Narrow Gob Squats Metcon (5 Rounds… Read more »
06/06/2022
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 6×6:00 “The Sixes” Performance *At the top of every 6:00 block Run 400M (including 0:00) 400M run Then AMRAP: 3 Power cleans 185/135 6 Burpee bar hops 9 T2B… Read more »
06/03/2022
CrossFit OC3 – CrossFit Warm-up Bench Press (1 reo max ) Metcon (Time) Performance 100/70 Cal row 2 mile run 100/70 Cal bike Fitness 75/50 Cal row 1.5 mile run 75/50 Cal bike
06/02/2022
CrossFit OC3 – CrossFit Warm-up Power Snatch (5×5 (unbroken)) Metcon (Time) For time: Performance 20 Power snatches 95/65 (DO NOT DROP BARS) 30 Box jump overs 24/20 40 T2B 50 OHS 95/65 40 T2B 30 BJO 20 PS Fitness 15… Read more »
