CrossFit OC3 – CrossFit Warm-up Weightlifting 10 min EMOM (10 min EMOM) 3 Back squats 70-85% Metcon Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP Performance 6 power cleans 185/125 3 Ring or bar muscle ups Fitness 6 Power… Read more »
Workout of the Day
12/30/2015
CrossFit OC3 – CrossFit Warm-up Gymnastics Handstand Walk/HSPU practice Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP- Performance 6 DL’s 225/155 8 T2B 10 Goblet squats- KB 55/35 Fitness 6 DL’s 10 knee raises/v-ups 10 Goblet squats-KB 55/35
12/29/2015
CrossFit OC3 – CrossFit Warm-up Weightlifting 1 power + 1 squat snatch (EMOM 10 min- 1 Complex) Metcon Metcon (Time) Performance 1,000 M row (for time) 100 Push ups 200 Double unders Fitness 1,000M row (for time) 100 Push ups… Read more »
12/28/2105
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
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 »
