CrossFit OC3 – CrossFit Warm-up Weightlifting Sumo Deadlift (5-4-3-2-1) Metcon (Time) Performance 50 Back Squats 135/95 30 CTB pull ups 50 Back squats 135/95 30 Burpee box jump overs 24/20 Fitness 40 Back Squats 25 pull ups/asst. pull ups/ring rows… Read more »
Workout of the Day
11/07/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch Complex (Max weight ) Max Weight- Complex- 2 Full Snatch+ 2 OHS + 1 SN balance Fitness 1 full or power snatch + 3 OHS Metcon (Time) For Time: ——————————– Performance 10-8-6-4-2 Squat… Read more »
11/06/2018
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 25 minute AMRAP: ——————————– Performance 25 Kb swings 55/35 20 Wall balls 20/14 15 Burpees Fitness Same thing, less weight. * Straight up mover, were looking to burn some… Read more »
11/05/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Thruster (3 reps ) Metcon (Time) 7 Rounds For Time: ——————————– Performance 10 Thrusters 95/65 35 Double unders Fitness 10 Thrusters 50 Singles *** Goal is to be able to do thrusters unbroken.
10/31/2018
CrossFit OC3 – CrossFit Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
10/18/2018
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) 20 minutes: Performance 1. 15/13 Cal row 2. 20 Thrusters 75/55 Fitness 1. 13/11 Cal row 2. 15 Thrusters
10/17/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Metcon (Time) 3 rounds FT: Performance 15 Pull ups 10 Hang snatch 95/65 5 D-Ball OS 150/100 Fitness 15 asst. pull ups/ring rows 10 hang snatch 5 D-Ball OS
10/16/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Press (5×5) Metcon (Time) Performance 50/40 Cal row 50 DB snatch 50/35 25/25 50 Burpees over DB (lateral) 50 DB sn 50/40 Cal row Fitness 40/30 40 40 40 40/30
10/15/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Bear Complex (4 minute AMRAP ) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP: Performance 15 Wall balls 30/20 5 Power Cleans… Read more »
10/12/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Split Jerk (2 reps ) Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: Performance 18 Wall Balls 20/14 15 KB swings 55/35 12 T2B Fitness 18 15 12 T2Rig, Feet above hips,
