CrossFit OC3 – CrossFit Metcon (Time) “Death Toll” 10 Rounds: Performance 80′ Walking lunge (holding KB 55/35) 8 Burpee box overs 30/24 16 Wall balls 30/20 Fitness 8 Rounds: 80′ WL 8 Burpees over box 16 Wall balls
Workout of the Day
CrossFit – Wed, Mar 6
CrossFit OC3 – CrossFit Deadlift (5×5) Iift: 5×5 Deadlift between sets 8-12 Back ext Metcon (Time) 3 Rounds for time Performance 25/18 Cal ski 75 DU’s 15 STO 95/65 Fitness 20/15 Cal ski 100 Singles 15 STO
CrossFit – Tue, Mar 5
CrossFit OC3 – CrossFit Accessory Accessory work: 3 Rounds 15 DB bench 21s (curls) with barbell 12-15 Slow DB push ups (feet on bench) Max set of DB curls Metcon (No Measure) 18 minute EMOM Performance 7 Unbroken C&J 135/95… Read more »
CrossFit – Mon, Mar 4
CrossFit OC3 – CrossFit Front Squat (EMOM 10 minutes 4 reps at 72-76% across ) Metcon (Time) For time 36-24-12 Performance Hang snatch 95/65 T2B Fitness Hang snatch T2rig, GHDSU, TAH
CrossFit – Fri, Mar 1
CrossFit OC3 – CrossFit Back Squat (4×7) Tempo Back squats 3 second descend 1 second pause at bottom 4×7 Pick a weight and stay. Tough to give %, feel it out. Metcon (Time) 2 Rounds: 25 hang cleans 155/105 25… Read more »
CrossFit – Thu, Feb 29
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP (partners) 36/26 Cal bike 16 DB snatch 50/35 (syn) 60′ OHWL (30/30) R/L Fitness 30/24 Cal bike 14 DB snatch 60′ Walking lunge (not overhead)
CrossFit – Wed, Feb 28
CrossFit OC3 – CrossFit Clean and Jerk (6×3) Singles Metcon (Time) For time 100/70 Cal Ski 80 wall balls 30/20 60 pull ups 40 Thrusters 95/65 Fitness 80/60 Cal ski 60 Wall balls 50 RR/asst. pull ups 30 Thrusters
CrossFit – Tue, Feb 27
CrossFit OC3 – CrossFit Metcon (No Measure) EMOM 16 minutes 10 Dips 2. 10-12 seated DB military press 3. :40 45/35lb plate ext 4. lateral raises (I,Y,T) :40 Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP 200m run 15… Read more »
CrossFit – Tue, Feb 27
CrossFit OC3 – CrossFit Metcon (No Measure) EMOM 16 minutes 10 Dips 2. 10-12 seated DB military press 3. :40 45/35lb plate ext 4. lateral raises (I,Y,T) :40 Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 50 DU’s 15… Read more »
CrossFit – Mon, Feb 26
CrossFit OC3 – CrossFit Deadlift (3 RM) Metcon (Time) 3 rep max DL WOD: For time 30 DB snatch 50/35 15 Burpee box overs 30/24 30 DB hang C&J 50/35 (15/15) 15 BBJO 60/45 Cal row 15 BBJO 30 DB… Read more »