CrossFit OC3 – CrossFit Warm-up Front Rack Lunge (4×12) Metcon (Time) 3 Rounds: Performance 25/18 Cal ski 20 Pull ups 25 Push ups Fitness 20/14 Cal ski 20 Jumping pull ups 20 Push ups
Workout of the Day
08/10/2021
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) AMRAP (No time) Coaches will keep time Performance 9 Power snatch 125/85 18 Wall balls 30/20 3.6.9.12.15…. Burpee box jump overs Fitness 9 Power snatch 18 wall balls 2.4.6.8.10……. Read more »
08/09/2021
CrossFit OC3 – CrossFit Metcon (Time) LIft: 4 Rounds: 200M run 5 Ascending squat cleans RX weight: 155/105 185/135 205/145 225/155 *** Rest 1 minute after each round, change your own weight. Metcon (Time) For time: Performance 60/45 cal row… Read more »
08/06/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 40 Squat snatch for time (partners) (40 TOTAL, 20 each) RX weight 185/135 Metcon (Time) 2 Rounds for time: Performance 60/40 Cal row 60 DB snatches 50/35 600M run (with the DB) Fitness… Read more »
08/05/2021
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) Every 3:00 for 10 Rounds Performance 15/12 cal ski 15 pull ups 15 Burpees Fitness 12/10 12 asst. pull ups/RR/Jumping PU 12
08/04/2021
CrossFit OC3 – CrossFit Warm-up Bench Press (6-6-4-4-2-2) Metcon (Time) or time: Performance 100/70 Cal bike 100 KB swings 55/35 100 Wall balls 20/14 Fitness 80/60 Cal bike 80 swings 80 wall balls
08/02/2021
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) Lift: Every 2:00 for 4 rounds (rest 1 minute b/t rounds) Start of every 2:00 10 Burpee bar hops remaining time Max C&J 185/135 Metcon (AMRAP – Rounds and Reps) 10… Read more »
07/30/2021
CrossFit OC3 – CrossFit Warm-up Incline Bench (5×9 (across)) 20″ box (put DB behind bench to ensure it doesn’t move) Metcon (Time) For time: Performance 30 Thrusters 95/65 30 Pull ups 15 D-Ball OS 150/100 1200M run 15 D-Ball OS… Read more »
07/29/2021
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory back work: 4×25 banded face pulls (green band) 4×10 Dual DB rows 4×10 Overhand BB rows (add weight) 4×10 Strict pull ups Metcon (Time) 20 minutes EMOM Performance 1. 16/12… Read more »
07/28/2021
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP Performance 8 Hang snatch 95/65 16 Burpees 8 Hang snatch 16 T2B Fitness 7 Hang snatch (unbroken) 14 Burpees 7 Hang snatch 14 GHDSU, TAH, T2Rig,… Read more »
