CrossFit OC3 – CrossFit Warm-up Bench Press (15-12-9-6-3) Super set with: Dual DB curls (pause at the top) go to failure Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 40 DU’s 20 KBs wings 55/35 10 Pull ups… Read more »
Workout of the Day
04/18/2022
CrossFit OC3 – CrossFit Warm-up Overhead Squat (5×3) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28,… Read more »
04/15/2022
CrossFit OC3 – CrossFit Warm-up Back Squat (EMOM 10 minutes 5 BS @ 62-67%) (across, looking for SPEED of reps) Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP Performance 1 Round: 4 Power cleans 155/105 8 Burpee bar hops… Read more »
04/14/2022
CrossFit OC3 – CrossFit Warm-up Push Jerk (5×4) Metcon (4 Rounds for time) 4 Rounds: each for time (Rest 1 min b/t rounds) Performance 9 D-Ball OS 150/100 18 Box step overs 55/35 24/20 27/20 Cal row Fitness 8 D-Ball… Read more »
04/13/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory: 4 Rounds: 9 Bench Press 20 Hammer curls (per arm) First 10 will be with a HEAVIER weight DB. After that jump directly into heavier DB’s. This will be a… Read more »
04/12/2022
CrossFit OC3 – CrossFit Warm-up Deadlift (9-7-5-3) Deadlift 9-7-5-3 9s 64% 7s 70% 5s 76% 3s 82%+ Metcon (Time) For time Performance 100/70 Cal Ski 80 Du’s 60 Wall balls 20/14 40 Box jumps 24/20 20 RMU Fitness 80/60 Cal… Read more »
04/11/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 1 mile run 2 Rounds: 20 Front Squats 135/95 20 Burpee bar hops 400m run 2 Rounds: 20 Front squats 20 Burpee bar hops 1 mile run Fitness 1200M run 2 Rounds:… Read more »
04/08/2022
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) LIft: EMOM 8 minutes 1 Power snatch + 1 Squat Snatch + 2 OHS Scaled: 3 Power snatches Metcon (Time) For time Performance 400M run 30 hang snatch 75/55 10 BMU 600M… Read more »
04/07/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Extra Mobility Metcon (AMRAP – Rounds and Reps) Mover 25 minute AMRAP Performance 15 Wall balls 25/14 10 DB snatch 50/35 50′ DB OHWL (R/L) (25’/25′) 50/35 Fitness Same thing, less weight on… Read more »
04/06/2022
CrossFit OC3 – CrossFit Warm-up Front Squat (Lift: Front Squat: 4×6 70-73% across ) Metcon (Time) For time Performance 60/45 Cal ski 30 Burpee box overs 24/20 60 T2B 30 Burpee box overs 24/20 60/45 Cal ski Fitness 45/30 Cal… Read more »
