CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (Complex for max weight ) 2 Full Snatch + 3 OHS Max weight *You should not fail more than twice Snatch Pull (5×1) 110% + From the floor Metcon (AMRAP – Rounds and… Read more »
Workout of the Day
05/10/2019
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 5 Rounds for time: Performance 21 Thrusters 75/55 63 DU’s 400m run Fitness 15 Thrusters 75 singles 400M run
05/10/2019
CrossFit OC3 – OC3 Red Programming Warm-up Weightlifting Box Squats (12×2 at 75% 1RM) Set the height of the box at parallel Deadlift Speed Pulls (12×2 at 35% 1RM) One rep at a time every 30 seconds. pulls are made… Read more »
05/09/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (7-6-5 (x2)) 7s- 70-72% 6s- 74-76% 5s- 76-78% Metcon (Time) 5 Rounds for time: Performance 5 D-ball OS 150/100 15 T2B Fitness 5 D-ball OS 20 Medball sit ups
05/09/2019
CrossFit OC3 – OC3 Red Programming Warm-up Weightlifting Front Squat (7-6-5 (x2)) 7s- 70-72% 6s- 74-76% 5s- 76-78% Metcon (Time) 5 Rounds for time: Performance 5 D-ball OS 150/100 15 T2B Fitness 5 D-ball OS 20 Medball sit ups Run… Read more »
05/08/2019
CrossFit OC3 – OC3 Red Programming Warm-up Weightlifting Snatch (6×3 at 75% 1RM) Rest 45 seconds between sets. Accessory Metcon (No Measure) 4×15 DB rows 4×25 banded pull downs 4×25 Def Push ups Metcon Metcon (Time) Partner WOD: 20K Bike… Read more »
05/08/2019
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) 4×15 DB rows 4×25 banded pull downs 4×25 Def Push ups Metcon (Time) Partner WOD: 20K Bike Erg (must switch every 1,000M)
05/07/2019
CrossFit OC3 – OC3 Red Programming Warm-up Weightlifting Shoulder Press (5×5) Pick a weight and stay Metcon Metcon (Time) 60/50 Cal row 60 DB snatch 50/35 (30/30) 60 Pull ups Run OC3
05/07/2019
CrossFit OC3 – CrossFit Warm-up Weightlifting Shoulder Press (5×5) Pick a weight and stay Metcon (Time) Performance 60/50 Cal row 60 DB snatch 50/35 (30/30) 60 Pull ups Fitness 50/40 50 DB snatch 50 pull ups/asst. pull ups/Jumping pull ups
05/06/2019
CrossFit OC3 – OC3 Red Programming Warm-up Braswell (AMRAP – Rounds and Reps) HERO WOD! 40 minute AMRAP- “Braswell” 12 Burpees 9 Hang Power Cleans 95/65 18 Wall Balls 20/14 Run 200M with KB 55/35 Fitness option #1- 30 minute… Read more »
