CrossFit OC3 – CrossFit Power Clean (3 rep max ) (singles, not unbroken) Metcon (AMRAP – Reps) 20 min EMOM E2MOM 10 rounds (20 min total) 250/200M row Max wall balls 30/20 *** score is wallballs FItness 200/150M row max… Read more »
Workout of the Day
CrossFit – Wed, Aug 28
CrossFit OC3 – CrossFit Bench Press (100 reps ) Lift: Bench Press Get 100 reps in however and whatever weight you want Then… 3 Rounds 15 Barbell curls 15 Dips 15 Deficit push ups Metcon (Time) For time 25-15-10 T2B… Read more »
CrossFit – Tue, Aug 27
CrossFit OC3 – CrossFit Split Jerk (6×2) Metcon (Time) For time 4 Rounds: 400M run 10 Power snatches 135/95 15 Burpee bar hops Fitness 300M run 10 Power snatches 10 Burpee bar hops
CrossFit – Fri, Aug 23
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP 300M run 20 Hang DB snatch 10/10 50/35 10 Burpee box overs 30/24 Fitness 200M run 16 Hang DB snatch 8 Burpee box overs/step overs
CrossFit – Thu, Aug 22
CrossFit OC3 – CrossFit Accessory Lift Accessory back work 4 Rounds 15 Dual DB chest supported rows 15-20 Upright rows with KB 10/10 Bent over barbell rows Metcon (Time) 3 Rounds: 25 KB swings 70/55 25 pull ups 25/18 Cal… Read more »
CrossFit – Wed, Aug 21
CrossFit OC3 – CrossFit Snatch (6/4 reps ) LIft: 8 minute EMOM 6 Unbroken Power snatches Fitness 4 Power snatches Metcon (Time) for time 20 C&J 155/105 40 Wall balls 30/20 60/40 Cal ski 80 DU’s Fitness 20 C&J 30… Read more »
CrossFit – Tue, Aug 20
CrossFit OC3 – CrossFit 10k Run (Time) Max Effort 10k Run
CrossFit – Mon, Aug 19
CrossFit OC3 – CrossFit Accessory Lift: 10 rep max bench press then… 2 Rounds Max set paralette push ups Max set dual DB curls Metcon (AMRAP – Rounds and Reps) 4×4:00 AMRAPS (1 min rest) start where you left off… Read more »
CrossFit – Fri, Aug 16
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) 21 minute AMRAP 1 mile run (all out) then… AMRAP 10 Burpee box overs 24/20 5 C&J 205/145 Fitness 1200M run then… AMRAP 8 Burpee box overs/step overs 4 C&J… Read more »
CrossFit – Thu, Aug 15
CrossFit OC3 – CrossFit Accessory Shoulder and Triceps 4 rounds 15 Lateral DB raises (45 degree) 15-20 Skull crushers with barbell on a bench Max set KB upright rows 10-15 Dips Metcon (Time) For time 40 Hang cleans 125/85 40… Read more »
