CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (7×4) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP Performance 10 Back squats 135/95 10 Burpee pull ups Fitness 10 Back squats 10 burpee pull up scales
Workout of the Day
02/08/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting 1 Clean + 2 Jerks (EMOM 10 min) EMOM 10 Metcon Metcon (Time) 30-20-10 Performance Cal Row Power Cleans Box jumps 30/24 Fitness Cal Row Power Cleans Step ups
02/05/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting EMOM 10 minutes (EMOM 10 min) 3 Squat Cleans (Unbroken) Metcon Metcon (Time) 6,000 M row Male/Male Partners 5,000 M row Female/Female partners Male/Female partners, you choose
02/04/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (6×1) Metcon Metcon (Time) 3 Rounds: Performance 20 HR push ups 20 KB swings 55/35 20 Push jerks 115/75 Fitness 20 Push ups 20 KB swings 20 Push jerks
02/03/2016
CrossFit OC3 – CrossFit Warm-up Metcon CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#
2/02/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (3-3-2-2-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP Performance 12 FS 155/105 35 Double unders Fitness 12 FS :35 second DU, 60 singles
1/29/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Pull (EMOM 10- 2 snatch pulls ) Metcon Metcon (Time) 4 Rounds- Performance 12 runs D&B=1 9 hang cleans 12 thrusters * barbell at 95lbs Fitness 10 runs D&B=1 9 hang cleans 12… Read more »
1/28/2106
CrossFit OC3 – CrossFit Warm-up Gymnastics Bar Muscle-ups (Skill- Or Ring) Metcon Metcon (No Measure) EMOM 18 Minutes Performance 1. 13/11 Cal row 2. 14 Hang KB snatch 7/7 55/35 fitness 1. Less Cals 2. Lighter KB
1/27/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (3×10) Metcon
1/26/2016
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (7×2- 5 Heavy Sets) Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP Performance 10 push press 135/95 10 Pull ups Fitness 10 push press 10 Assited pull ups/ring rows