CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory: (arms) 4 Rounds: 15 Slow controlled BB curls 12 Dual DB Tricep ext 10 Dual DB press (seated on bench) 10 DB (SA curls, slow and controlled) Then… 2 sets… Read more »
Workout of the Day
04/04/2022
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: Performance 12 Hang cleans 115/75 24 DU’s 8 Burpee bar hops 24 DU’s Fitness 12 Hang cleans (unbroken) 30 Singles 6 Burpee bar hops 30 singles… Read more »
04/01/2022
CrossFit OC3 – CrossFit Warm-up Sumo Deadlift (4×6 (work up) ) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP Performance 4 BMU 16 DB snatch 50/35 4 BMU 8 Burpees over DB (lateral hops) Fitness 8 Push ups 16… Read more »
03/31/2022
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon (No Measure) EMOM 10 minutes 3 RMU CTB Pull ups Strict pull ups Handstand walk? ANything goes really, look this up before and you choose! Metcon (Time) WOD: For time Performance 40/30 Cal… Read more »
03/30/2022
CrossFit OC3 – CrossFit Warm-up MATT WOULD GO… (AMRAP – Rounds and Reps) AMRAP 33 minutes Performance 2 Clusters 205/145 19 Burpee bar hops 200M run Fitness 2 Clusters (HEAVY) 14 Burpee bar hops 200M run
03/29/2022
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (Time) Accessory 4 Rounds: 20 Narrow grip push ups 15 KB upright rows 12 DB kick backs (SLOW and controlled) 12 Delt raises (light DB’s) Metcon (AMRAP – Rounds and Reps) 16 minute… Read more »
03/28/2022
CrossFit OC3 – CrossFit Warm-up Push Jerk (EMOM 8 minutes (4 reps) ) Metcon (Time) 30-20-10 Performance T2B Snatches 30s 95/65 20s 115/75 10s 135/95 Fitness T2Rig or Medball sit ups Snatches (try to go up in weight each set,… Read more »
03/25/2022
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) PARTNER WOD 19 minute AMRAP 8 Syn OHS 135/95 12 Syn Burpee bar hops 32/24 Cal bike Fitness 8 Syn FS/BS or lighter OHS 10 Syn Burpees 30/22 Cal… Read more »
03/24/2022
CrossFit OC3 – CrossFit Warm-up Back Rack Lunge (4×12) Metcon (Time) 30-20-10 Performance KB swings 70/55 Box jump overs 24/20 CTB pull ups Fitness KB swings BJO/step overs pull ups/Jumping pull ups
03/23/2022
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 40 minute EMOM Performance 1. 200M run 2. 20 DB snatch 50/35 3. 15/11 Cal ski 4. 15 Wall balls 30/20 Fitness 1. Run (less) 2. DB snatch lighter weight 3. 13/9 Cal… Read more »
