CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: Performance 1200M run (partner 1) 2800/2600M bike (partner 2) 30 Synchro burpees to target ——————————– 800M run (partner 1) 2000/1800M bike (partner 2) 30 Synchro burpees to target Fitness 1000M run… Read more »
Workout of the Day
06/23/2020
CrossFit OC3 – CrossFit Warm-up Power Snatch (EMOM 8 minutes: 2 Power Snatches + 2 OHS) Metcon (Time) 3 Rounds for time: Performance 40 OHS 75/55 30/22 Cal row 20 Box jumps 30/24 Fitness 30 OHS 25/18 Cal row 20… Read more »
06/22/2020
CrossFit OC3 – CrossFit Warm-up Back Squat (4×15 reps ) 4×15 reps 65-70% across B/t sets- directly after each set, do 20 SLOW air squats. This is to help get the lactate out of the muscles quicker. Metcon (AMRAP –… Read more »
06/19/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory: 4×10 Strict Ring rows (feet on box) 4×10 Bent over barbell rows (from ground each rep) 4×10 Dumbell rows (per arm) Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP… Read more »
06/18/2020
CrossFit OC3 – CrossFit Warm-up Push Press (5×5) Metcon (AMRAP – Rounds and Reps) Performance 6 minute AMRAP: 5 dual DB devil press 50/35 15 T2B Rest 2 minutes 6 minute AMRAP: 5 Deadlifts 315/215 5 RMU Fitness 6 Minute… Read more »
06/17/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Kettle bell madness Performance 1 mile run 100 Kb Swings 55/35 100 box step overs with KB 24/20 100 KB snatches 50/50 R/L 100 Goblet squats 1 mile run Fitness 1200M run 75… Read more »
06/16/2020
CrossFit OC3 – CrossFit Warm-up Front Squat (40 reps) 70-73% across. You will have 12 minutes to complete. This is NFT. Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: Performance 25 Cal row 25 pull ups 50 DU’s Fitness… Read more »
06/15/2020
CrossFit OC3 – CrossFit Warm-up 3 Pos. Clean Max weight Floor Below knee Hang Fitness: Stay light or take out below knee part Metcon (Time) Performance 42-30-18 Wall balls 30/20 21-15-9 hang cleans 185/135 Fitness Same rep scheme, less weight
06/12/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Bicep/Tricep superset accessory (after WOD) 3 Rounds: 25 Dual arm Banded pull downs 15 Dual DB hammer curls 3 Rounds: 20 Dual DB tricep kick backs (LIGHT WEIGHT) 10 seated dual… Read more »
06/11/2020
CrossFit OC3 – CrossFit Warm-up Back Squat (6×10) on the 3 minute interval. 72-76% across Metcon (AMRAP – Reps) 4×3:00 AMRAPS: 1 min rest b/t Performance 20 Wall balls 20/114 20 DB snatch 50/35 remaining time in 3 minutes: Max… Read more »
