CrossFit OC3 – CrossFit Warm-up Weightlifting Back Rack Lunge (5×10) 5 per leg Metcon (Time) Performance 25 OHS 115/75 100 ab mat sit ups 25 OHS Fitness same, less weight RX+- 75 GHDSU (must have done SEVERAL workouts with GHDs… Read more »
Workout of the Day
10/10/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 30 Front Squats 135/95 50 DU’s 30 Burpee bar hops 50 DU’s 30 Hang cleans 135/95 50 DU’s 30 BMU 50 DU’s 30 Hang cleans 50 DU’s 30 Burpee bar hops 50… Read more »
10/09/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Power Clean (3 reps ) Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP: Performance 24 DB alt snatch 50/35 16 Box jumps 24/20 Fitness Same thing, step ups, lower box
10/08/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Back Squat (1 RM ) Metcon (Time) Performance 50/40 Cal row 100 barbell Thrusters 45/35 50 CTB pull ups Fitness 40/30 Cal row 75 Barbell thrusters 30 Pull ups/ring rows/Asst. Pull ups
10/05/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Strict Press (EMOM 10 minutes ) Metcon (4 Rounds for time) 4 Rounds EACH for time: Performance 28/21 Cal row 15 Thrusters 95/65 9 D-Ball OS 150/100 Fitness 21/15 Cal row 12 Thrusters 6… Read more »
10/04/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 30 Power snatches 135/95 + 50 regular pull ups for time Fitness 25 Power snatches + 40 asst. pull ups/ring rows
10/03/2018
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean Complex (1 Complex ) 1 Power clean + 1 Hang Power clean + 2 Push jerks (max weight)You have 7 minutes to complete Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP- Performance… Read more »
10/02/2018
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon (Time) Performance: 250 Burpees Fitness Anything less Have Fun!
10/01/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) “Pitch Black” Performance 3 Rounds: 30 Wall balls 20/14 10 C&J 135/95 2 Rounds: 25 T2B 15 OHS 135/95 1 Round: 75/60 Cal row 30 Backsquats 135/95 Fitness 3 Rounds: 20 Wall balls… Read more »
10/04/2018
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Performance 30 Power snatches 135/95 + 50 regular pull ups Fitness 25 Power snatches + 40 asst. pull ups/ring rowsGreat day to focus on pull ups while tired and fatigued
