CrossFit OC3 – CrossFit Front Squat (11-9-7-5-3 ) 67%-70%-74%-79%-82% Metcon (Time) 4 Rounds: Performance 25 was balls 20/14 15 Burpees 300M run Fitness 22/11/200
Workout of the Day
03/15/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Back Accessory: 4 Rounds 10 Dual DB rows (bent over) 10 barbell rows (overhand and underhand grip- 20 reps) max strict pull ups Metcon (AMRAP – Reps) 7×3:00 blocks (remaining time in… Read more »
03/14/2022
CrossFit OC3 – CrossFit Warm-up Power Snatch (EMOM 10 min 3 reps ) Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP Performance 10 Hang snatch 95/65 10 OHS 95/65 15 T2B Fitness 10 Hang snatch 75/55 10 OHS/FS 75/55… Read more »
03/11/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) OPEN workout #3
03/10/2022
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 30 minute mover 15/11 Cal bike 15/11 Cal ski 25 air squats *** Mover before last open WOD
03/09/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Accessory lifts: 4 Rounds: 10 Seated Barbell strict press (sitting on a bench, using the RIG) 15 DB kick backs (single arm) 10 Lat DB raises (directly into single arm forward facing… Read more »
03/08/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Up/Down Performance 80/60 Cal row 60 Wall balls 30/20 40 Burpee pull ups 20 Deadlifts 225/155 *** Once you finish rest exactly 1 minute. THEN do it again in REVERSE, starting with deads…. Read more »
03/07/2022
CrossFit OC3 – CrossFit Metcon (AMRAP – Reps) LIft: 5 minutes max C&J with partner 185/135 *** Goal is to have moderate weight singles Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance 6 STO 135/95 9 Hang cleans… Read more »
03/04/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Open Workout #2
03/03/2022
CrossFit OC3 – CrossFit Warm-up Back Squat ( 10-8-6-4-2) 70-74-78-84-88%+ Metcon (Time) 21 minute EMOM Performance 16/12 Cal row 16 T2B 8 C&J 105/70 (think unbroken reps, this SHOULD NOT BE singles) Fitness 13/10 Cal row 16 T2Rig/Medball sit ups… Read more »