CrossFit OC3 – CrossFit Warm-up Snatch complex (max weight) Lift: 1 High Hang + 1 Low Hang (below knee) + 1 regular snatch (all reps squat, unbroken) Scaled lift: 2 Hang snatch + 2 OHS Metcon (Time) For Time: Performance… Read more »
Workout of the Day
06/10/2021
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory Arms: 4×10 curls (single arm) No momentum 4×25 Banded pull downs 4×15 barbell curls 4×25 Bench or box dips (don’t roll shoulders forward) Metcon (Time) Partner WOD: Performance 80/60 Cal… Read more »
06/09/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) “The Separator” 3 Rounds: Performance 1000M run 15 Squat cleans thrusters (clusters) 135/95 30 Burpee bar hops Fitness 800M run 12 clusters 20 Burpee bar hops
06/08/2021
CrossFit OC3 – CrossFit Warm-up Back Squat (4×15) Back Squat: Partner up 4×15 reps (62-68% across) Partner A will begin on BS. Once you have finished their 15 reps you will immediately get on a bike erg and slowly bike… Read more »
06/04/2021
CrossFit OC3 – CrossFit Warm-up Snatch complex (Max weight ) max weight Snatch complex: 1 High hang + 1 Low Hang + 1 Reg Snatch Scaled options 2 Power Snatch + 2 OHS Nancy (Time) 5 Rounds for time of:… Read more »
06/03/2021
CrossFit OC3 – CrossFit Warm-up Back Squat (8-8-4-4-2-2) 8s 74% 4s 80% 2s 87%+ Metcon (Time) For Time: 80/60 cal ski 40 pull ups 40 T2B 80 DU’s Fitness 65/50 Cal ski 30 Jumping pull ups/RR 40 GHDSU/medball sit ups/Toes… Read more »
06/02/2021
CrossFit OC3 – CrossFit Warm-up Push Press (5 reps ) EMOM 8 minutes Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: Performance 12 Wall balls 30/20 6 Burpee box overs 24/20 3 Hang cleans 205/145 Fitness 12 Wall balls… Read more »
05/27/2021
CrossFit OC3 – CrossFit Warm-up Front Squat (4×6 @ 71-74% (across) ) Metcon (Time) WOD: For time: Performance 100′ Walking lunge with KB 55/35 50/40 Cal row 25 tall box jumps 36/30 (2 45’s for 36) 50 pull ups 25… Read more »
05/25/2021
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) Lift: EMOM 12 minutes: 5 heavy thrusters (unbroken) 30′ HSW or 10 HSPU Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 3.6.9.12.15… Performance Wall balls 20/14 hang cleans 125/85 *** 30… Read more »
05/24/2021
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 6 minutes max rep C&J (partner WOD) RX weight 155/105 (split reps however) G.I. Jane (Time) 100 Burpee pull ups for time