CrossFit OC3 – CrossFit Warm-up MATT WOULD GO… (AMRAP – Rounds and Reps) AMRAP 33 minutes Performance 2 Clusters 205/145 19 Burpee bar hops 200M run Fitness 2 Clusters (HEAVY) 14 Burpee bar hops 200M run
Workout of the Day
03/29/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Accessory 4 Rounds: 20 Narrow grip push ups 15 KB upright rows 12 DB kick backs (SLOW and controlled) 12 Delt raises (light DB’s) Metcon (AMRAP – Rounds and Reps) 16 minute… Read more »
03/28/2022
CrossFit OC3 – CrossFit Warm-up Push Jerk (EMOM 8 minutes (4 reps) ) Metcon (Time) 30-20-10 Performance T2B Snatches 30s 95/65 20s 115/75 10s 135/95 Fitness T2Rig or Medball sit ups Snatches (try to go up in weight each set,… Read more »
03/25/2022
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) PARTNER WOD 19 minute AMRAP 8 Syn OHS 135/95 12 Syn Burpee bar hops 32/24 Cal bike Fitness 8 Syn FS/BS or lighter OHS 10 Syn Burpees 30/22 Cal… Read more »
03/24/2022
CrossFit OC3 – CrossFit Warm-up Back Rack Lunge (4×12) Metcon (Time) 30-20-10 Performance KB swings 70/55 Box jump overs 24/20 CTB pull ups Fitness KB swings BJO/step overs pull ups/Jumping pull ups
03/23/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 40 minute EMOM Performance 1. 200M run 2. 20 DB snatch 50/35 3. 15/11 Cal ski 4. 15 Wall balls 30/20 Fitness 1. Run (less) 2. DB snatch lighter weight 3. 13/9 Cal… Read more »
03/22/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Lift: Accessory: 5×8 Strict pull ups 12 Dual DB lat raises 10 Pendlay rows 10 Standing KB upright rows Metcon (4 Rounds for time) 4 Rounds each for time performance 30/22… Read more »
03/21/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Weight) 10 minute EMOM 30 DU’s + 3 Heavy Hang cleans (same minute) Metcon (Time) For time Performance 800M run 30 Burpee bar hops 30 Hang snatch 95/65 800M run 30 Burpee bar hops… Read more »
03/18/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 100/70 Cal row 50 DB snatch 50/35 25 CTB pull ups 50/35 Cal row (this could get changed to run or other two) 25 CTB pull ups 50 DB snatch 50/35 100/70… Read more »
03/17/2022
CrossFit OC3 – CrossFit Warm-up Bench Press (4×12) Lift: 4×12 Bench press Super set Seated dual DB curls (light and slow) End- Max Out Barbell curls Metcon (No Measure) 20 minute EMOM Performance 1. 16/12 Cal bike 2. 20 KB… Read more »