CrossFit OC3 – CrossFit Warm-up Power Snatch (Max reps (double tabatta) ) 8 Rounds: :40 on/ :20 off 5-7 reps Rx weight: 135/95 Metcon (Time) For time: Performance 5-7-9-11-13-15 Power snatch 115/75 10-14-18-22-26-30 Wall balls 20/14 Fitness 5-7-9-11-13-15 Power Snatch… Read more »
Workout of the Day
04/23/2021
CrossFit OC3 – CrossFit Warm-up Bench Press (7-7-5-5-3-3) Metcon (Time) For Time: Performance 200 DU’s 100 Wall balls 30/20 50 T2B 25 Deadlifts 315/205 Fitness 300 singles 100 Wall balls (light) 50 GHDSU/Abmat sit ups/TAH 25 Heavy deads
04/22/2021
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 40 minutes (Machine Madness)- Partner WOD- Performance 50 Cal bike 50 Cal row 300M run together (each carrying a KB 55/35) Fitness 40 40 200m run (w/ lighter KB)*Bike… Read more »
04/21/2021
CrossFit OC3 – CrossFit Warm-up Clean and Jerk (7 Unbroken reps ) Metcon (Time) For time: Performance 300/250M ski 30 CTB 300/250M ski 30 Thrusters 115/75 300/250M ski 30 KB snatch 70/50 (15/15 per arm) 300/250M ski 15 RMU Fitness… Read more »
04/20/2021
CrossFit OC3 – CrossFit Metcon (Time) Tuesday 04/20 5 Rounds for time: Performance 30/22 Cal row 20 Burpee bar hops 10 Back squats (from floor) 205/145 Fitness 25/18 Cal row 15 Burpee bar hops 7 Heavy back squats (not from… Read more »
04/19/2021
CrossFit OC3 – CrossFit Metcon (AMRAP – Reps) LIft: Every 2:00 5 rds (1 min rest b/t rounds) Every round starts with 8 BMU (MUST be unbroken) remaining time in 2 minutes: max Squat snatches in ascending weight: Rx weights… Read more »
04/16/2021
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) Accessory Core (after WOD) 3×15 Hanging leg raises (cant hang? do T2Rig SLOW) 3×10 (5 per side) elbow to knee (laying on ground) 3x:45 Plank hold 3×10 (10 per side) Standing KB… Read more »
04/15/2021
CrossFit OC3 – CrossFit Warm-up Bench Press (8 reps ) EMOM 8 minutes Metcon (Time) 5 Rounds for time: Performance 400M run 8 D-Balls OS 150/100 Fitness 300M run 6 D-Ball OS
04/14/2021
CrossFit OC3 – CrossFit Warm-up Back Squat (9-7-5-3) Back Squat: 9-7-5-3 9s 74-76% 7s 78-81% 5s 81-84% 3s 84-87% Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: Performance 1000M Bike for time: then… Remaining time: 12 Power snatch 95/65… Read more »
04/12/2021
CrossFit OC3 – CrossFit Warm-up Hang Clean (6×3) Metcon (Time) For Time: Performance 21-15-9 Deadlifts 335/225 100/100/100 Double unders Fitness 21-15-9 HEAVY deads less DU’s (no more than :90 per set) or 150 Singles
