CrossFit OC3 – CrossFit Warm-up Deadlift (8-8-6-6-4-4) Deadlift: 8-8-6-6-4-4 8s 67% 6s 73% 4s 78% Metcon (Time) For time Performance 60/45 Cal ski 30 Deadlifts 225/155 Rest 2:00 60/45 Cal ski 15 Squat cleans 225/155 fitness 50/35 Cal Ski 30… Read more »
Workout of the Day
09/14/2022
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 10 Rounds: Every 3:00 complete *** partner up to switch machines 25/17 Cal Row or Bike (you will do 5 of each machine, switching machines with your partner throughout… Read more »
09/13/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Accessory glute work 3 Rounds: 12 Bulgarian split squats (hold a KB, foot on bench) 9 GHD raises 12/12/12 Narrow,Wide,Regular stance DB Goblet squats Metcon (Time) For time Performance 1200M run 80… Read more »
09/12/2022
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 5 minutes max Squat Snatch 185/135 *** Buy in with 40/30 Cal ski Metcon (AMRAP – Rounds and Reps) 2×6 minute AMRAPS (rest 1 min b/t) 6 minute AMRAP 9 wall… Read more »
09/09/2022
CrossFit OC3 – CrossFit Warm-up Clean (1 rep max ) Metcon (Time) For Time: Performance 40 CTB pull ups 80 Burpees 120 Wall balls 30/20 1600M run (1 mile) Fitness 30 Pull ups/RR/Asst pull ups 60 Burpeees 90 Wall balls… Read more »
09/08/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 09/08 Thursday Partner Sweat Fest 400/300 Cal ski 400/300 Cal row 400/300 Cal bike *** Must go in order and can switch however you want! *** Yeah this will most likely take the… Read more »
09/07/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory Work: 3 Rounds 30 Push ups :15×3 barbell curls (half up, half down, full rep) 15 Narrow grip bench :30 dual DB curls (SLOW and LIGHT) CrossFit Games Open 22.1… Read more »
09/06/2022
CrossFit OC3 – CrossFit Warm-up Front Squat (7×3) Metcon (Time) 30-20-10 Performance T2B Deadlifts 225/155 Fitness T2Rig, GHDSU, medball sit ups Deadlifts (moderate weight, NOT singles)
09/05/2022
CrossFit OC3 – CrossFit Metcon (Time) 8:00AM ONLY
09/02/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) For time: 7-5-3 Squat cleans RX weight: 225/155 245/165 275/185 Fitness, I would like to see heavy weight, even if that means power clean into a front squat. Same rep scheme Metcon (Time)… Read more »
