CrossFit OC3 – CrossFit Warm up Accessory Metcon (Time) Accessory Work: 4 Rounds: -Chest supported DB rows + DB flies (10 reps each) can switch weight) -5-7 Strict pull ups -10 reps each (Barbell rows, reverse grip and normal grip)… Read more »
Workout of the Day
02/15/2022
CrossFit OC3 – CrossFit Warm-up Hang Snatch (6×3) Rx is squat Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP Performance 15/11 Cal row 15 hang snatch 95/65 Fitness 14/10 12 HS
02/14/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) “Love is Dead” Partner WOD; 20 Syn Burpee Box overs (1 box, conga line) 40 C&J 155/105 (Split However) 20 Syn BBJO 40 Syn T2B 20 80 Syn KB swings 55/35 20 40… Read more »
02/11/2022
CrossFit OC3 – CrossFit Warm-up Metcon (5 Rounds for time) 5 Rounds each for time (1 min rest b/t, on your own) 15 CTB pull ups 15 Hang cleans 135/95 15/11 Cal row Fitness 15 Pull ups/Jumping/RR 15 Hang cleans… Read more »
02/10/2022
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) Performance 2 minute AMRAP 3 minute AMRAP 4 minute AMRAP 5 minute AMRAP Then… DO the entire thing for time *** 1 minute of rest b/t all AMRAPS 20/15… Read more »
02/09/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Weight) EMOM 9 minutes 4 C&J RX weight 185/135 Metcon (Time) 2 Rounds: Performance 20 Squat cleans 185/135 40 T2B Fitness 20 Squat cleans or FS 40 GDHSU, Medball sit ups, T2Rig
02/08/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 200/160 Cal bike *Every 50/40 Cals Perform 15 Burpee pull ups Directly INTO… 200/160 Cal ROW *Every 50/40 Cals Perform 15 Burpee pull ups Fitness 160/120 Cals 10 Burpees to target Directly INTO….. Read more »
02/07/2022
CrossFit OC3 – CrossFit Warm-up Super Set Super Set Deadlift 5×5 (speed, not heavy) (70-75%) 10 Heavy pendlay rows (different barbell) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance 6 SA devil press 50/35 (3/3) 24 DU’s Fitness… Read more »
02/04/2022
CrossFit OC3 – CrossFit Warm-up Split Jerk (Work up (heavy single)) Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP Performance 3 Power snatch 155/105 6 OHS 155/105 9 Pull ups Fitness 3 Power snatch (mod weight) 6 OHS or… Read more »
02/03/2022
CrossFit OC3 – CrossFit Warm-up Hang Clean (5×5) Metcon (4 Rounds for time) 4 Rounds: Each for time (1 min rest) Performance 30/22 Cal ski 10 D-Ball OS 150/100 Fitness 25/18 Cal ski 10 D-Ball OS (lighter) *** these are… Read more »