CrossFit OC3 – CrossFit Warm-up Weightlifting Clean (1 rep max) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Performance Power clean 115/75 Wall balls 30/20 Pull ups Fitness Power clean Wall balls Assisted pull ups/ring rows
Workout of the Day
12/23/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (6-5-4-3-2-1) Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP- 12 Hang power snatches 95/65 50 Double unders 12 back squats 95/65 Fitness 12 Hang power snatches 75 singles/25 doubles 12… Read more »
12/22/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (1 rep max) Metcon Metcon (AMRAP – Rounds and Reps) 1. 10 Push press 115/75 10 push ups 2. 10 KB swings 55/35 15 air squats 3. 10 Push Press 115/75 10… Read more »
12/21/2015
CrossFit OC3 – CrossFit Warm-up Gymnastics Skill Work (8 minute EMOM) EMOM 8 min- 2-4 ring MU 7-10 CTB or regular pull ups Metcon Metcon (Time) 3 Rounds for time- Performance 36 Cal row 18 FS 135/95 18 Box jump… Read more »
12/17/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (6 reps) Weighted Pull-ups (6 reps) Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP Performance 12 sit ups (10 GHDSU) 12 SDHP 95/65 12 Pull ups Fitness 12 Sit ups… Read more »
12/16/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (EMOM 10 min- 3 reps) Metcon Metcon (Time) Performance Row 750M 10-8-6-4-2 STO- 135/95 Bar hops OB=1 Row 750M Fitness Same, Less weight
12/15/2015
CrossFit OC3 – CrossFit Warm-up Warm-up Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP Performance 8 T2B 12 KB swings 55/35 32 Double Unders Fitness 10 knee raises, knees to elbows, V-ups 12 KB swings 50 Single Unders/16 Double… Read more »
12/14/2015
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance Partner WOD- 120 Thrusters 115/75 120 Burpee Box jumps 24/20 120 Power cleans 115/75 120 Cal row- Partner hold Fitness 100 Thrusters 100 Burpee box jumps 100 Power cleans 100 Cal… Read more »
12/12/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (2-2-2-2-2-2) Metcon (Time) Performance 40 Cal Row 40 Wall balls 30/20 40 Power cleans 95/65 40 KB swings 70/55 40 Cal Row Fitness 40 Cal Row 40 Wall balls 40 Power cleans… Read more »
12/10/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting Deadlift (3-3-3-2-2-2-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP- Performance 7 Deadlifts 205/135 30 Double unders 7 HSPU’s Fitness 7 Deadlifts 50 single under 7 assisted HSPU’s, 10 pike or 10… Read more »