CrossFit OC3 – CrossFit Warm-up Hang Power Clean (3 reps ) LIft: EMOM 8 minutes 3 Hang power cleans Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP Performance 10 Hang Squat cleans 95/65 35 DU’s Fitness 8 Hang Sq… Read more »
Workout of the Day
01/08/2021
CrossFit OC3 – CrossFit Warm-up Push Jerk (5×3) Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP Performance 10 hang power cleans 155/105 5 RMU 10 Front squats 155/105 5 RMU Fitness 10 HPC’s 7 CTB or 5 BMU or… Read more »
01/06/2021
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work: (ill make video on these) 4×10 Heavy rack pulls 4×10 Dual DB inc rows 4×20 banded face pulls Metcon (3 Rounds for time) WOD: 3 SCORES (2 minute rest… Read more »
01/05/2021
CrossFit OC3 – CrossFit Warm-up Complex (ME) Lift: Max weight complex 3 Deads + 2 hang cleans + 1 Split jerk Fitness 3 Deads + 2 Hang cleans + any jerk *** Last dead will count as the start of… Read more »
01/04/2021
CrossFit OC3 – CrossFit Warm up Metcon (AMRAP – Reps) 6 minute AMRAP: (max thrusters) 50/40 Cal row Buy in Remaining time: max Thrusters 185/135 Metcon (Time) 4 Rounds For Time; Performance 40 wall balls 20/14 20 T2B Fitness 30… Read more »
12/30/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Weight) Lift: Not for time, But set a clock for 12:00 for them to complete Squat Snatches 7-5-3-1 *** Must go up in weight each set. They have 12 minutes to complete the rep… Read more »
12/28/2020
CrossFit OC3 – CrossFit Warm-up Back Rack Lunge (4×20) Metcon (AMRAP – Reps) EMOM for as long as possible “Macho man” 3 Power cleans 3 Front Squats 3 Jerks *** RX barbell 185/135 ** any-other weight is scaled. Also, you… Read more »
12/23/2020
CrossFit OC3 – CrossFit Warm-up Power Clean (2 reps ) Metcon (Time) EMOM 10 minutes 2 Power cleans (singles) (HEAVY) WOD: 3 Rounds for time: Performance 40 Wall balls 20/14 20 T2B 10 Hang power cleans 155/105 Fitness 30 Wall… Read more »
12/17/2020
CrossFit OC3 – CrossFit Warm-up Deadlift (3 Deadlifts 78%+ (all reps) ) EMOM 8 minutes Metcon (Time) For time: Performance 30 CTB pull ups 60 DU’s 30 Wall balls 30/20 60 DU’s 30 Deadlifts 225/155 60 DU’s 30 Burpee bar… Read more »
12/15/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Back Accessory work: 4×10 bent over (chest up) barbell row (underhand grip) Squeeze at the top 4×10 Incline DB bench Row (10 per arm) 4×10 Banded face pulls (M=Green band, F=blue/red)… Read more »
