CrossFit OC3 – CrossFit Warm-up Metcon (Time) 4 Rounds for time: (Lift/WOD) 75 Du’s (must be less than 1:15 to do full 75) 5 Squat snatch at ascending weights RX weights: 155/105 175/125 185/135 205/145 ***Any other combination is scaled… Read more »
Workout of the Day
10/16/2020
CrossFit OC3 – CrossFit Metcon (Calories) PARTNER WOD: 30 minute max cal bike every 6 minutes complete: 5 Synchro Power cleans 225/155 15 Box jump overs 24/20 20 Syn Wall balls 30/20 Fitness 5 Syn heavy power cleans 15 Box… Read more »
10/15/2020
CrossFit OC3 – CrossFit Warm-up Bench + Barbell curls 5 Rounds NFT: 5 Heavy bench press 20 barbell curls (slow and controlled) Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP: Performance 16 Back rack lunge steps 95/65 (8/8) 8… Read more »
10/14/2020
CrossFit OC3 – CrossFit Warm-up Front Squat (3×12) 67-72% across Metcon (Time) Performance 1 mile run 60 KB swings 70/55 800M run 30 KB swings 70/55 Fitness 1200M run 50 KB swings (heavy) 600M run 25 KB swings (heavy)
10/13/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 3 minute AMRAP: Rest 1 minute 4 minute ARMAP: Rest 1 minute 5 minute AMRAP: Rest 1 minute FOR TIME: Performance 20/15 Cal row or bike 10 C&J 135/95 100 DU’s 10 thrusters… Read more »
10/12/2020
CrossFit OC3 – CrossFit Warm-up Squat Snatch (:40on/:20off ) Double tabatta (8 rounds). Trying to get 5-7 SS per :40 Metcon (Time) 3 Rounds for time: Performance 15 hang squat snatch 95/65 25 T2B Fitness 15 Hang power snatch (Or… Read more »
10/07/2020
CrossFit OC3 – CrossFit Warm-up Back Squat (9-9-6-6-3-3) Metcon (AMRAP – Reps) 2×6:00 minute AMRAPS Performance 60/45 Cal row (buy in) Remaining time: max Squat snatches 185/135 rest 2 minutes 60/45 Cal row (buy in) remaining time: Max C&J 205/145… Read more »
10/06/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory: 3×15 Box step ups (with Kettlebell) 3×10 Bulgarian Split squats 3×10 DB RDL *All reps per leg Metcon (Time) 2 Rounds for time: Performance 1200M run 90 DU’s 60 KB… Read more »
10/05/2020
CrossFit OC3 – CrossFit Warm-up Bench Press (6×3) 6×3 Heavy sets *** After each set of bench perform 10 Decline push ups (feet on box, using paralettes) Metcon (Time) “Karen The Cleaner” Performance 150 wall balls for time 30/20 *Every… Read more »
10/02/2020
CrossFit OC3 – CrossFit Warm-up Deadlift (1 RM ) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP Performance 5 Deads 315/215 10 Wall balls 30/20 15 T2B Fitness 5 Heavy deads 10 wall balls 15 Medball sit ups, TAH,… Read more »
