CrossFit OC3 – CrossFit Warm-up Squat Snatch (12-9-6-3 ) Monday 12/9 Lift: 12-9-6-3 Squat Snatch (partners, everyone does all reps) Fitness option: power snatches (same rep scheme) RX weight: 115/85 135/95 165/115 185/13 Metcon (Time) For Time: Performance 150 DU’s… Read more »
Workout of the Day
12/6/2019
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) 12 minute EMOM: 1. 5 Deadlifts (heavy) 2. 7 BMU or 5 RMU *** For even minutes pick a skill you need to work on and practice it. Metcon (Time) WOD: Chipper… Read more »
12/5/2019
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) EMOM 30 minutes Performance 1. 16/13 Cal row 2. 16 KB swings 55/35 3. 16 Wall balls 30/20 Fitness 1 13/10 Cal row 2. 13 KB swings 3. 13 Wall balls
12/4/2019
CrossFit OC3 – CrossFit Warm-up Split Jerk (1 rep max ) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Metcon (Time) Straight into… Heavy Grace 185/135 *** Fitness options, choose a lighter weight for first Grace, then… Read more »
12/3/2019
CrossFit OC3 – CrossFit Warm-up Metcon (6 Rounds for time) 6 Rounds each (SPRINT rounds) Performance 20/15 Cal Bike 15 Pull ups 10 Burpee box jump overs 24/20 Fitness 17/12 Cal Bike 15 jumping pull ups (no RR) 8 Burpee… Read more »
12/2/2019
CrossFit OC3 – CrossFit Warm-up 3 PS + 3 OHS (EMOM 8 minutes ) Fitness 4 PS Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: Performance 15 Hang snatch 75/55 35 DU’s Fitness 12 Hang snatch 64 Singles
11/29/2019
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) Partner WOD: 14 minute AMRAP Performance 12 Synchro Box jump overs 24/20 9 Synchro T2B 6 Synchro Squat cleans 115/85 Rest 2 minutes then… They have 6 minutes (EXACTLY)… Read more »
11/28/2019
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) Thanksgiving day WOD!!!!
11/27/2019
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 3×8:00 minute AMRAPS Performance 15/10 Cal Bike 5 C&J 135/95 Rest 1 minute 2) 15 Wall balls 30/20 7 hang cleans 135/95 Rest 1 minute 3) 15 KB swings 70/55 7… Read more »
11/26/2019
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work: 3×12 GHD raise 3×30 Russian twist 3×1:00 hollow hold Metcon (Time) 3 Rounds for time: Performance 15 T2B 30 DB snatch 50/35 (alt) 15/15 90 DU’s Fitness 15 Medball… Read more »
