CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work (back) (after WOD) 3×10 Strict Ring rows (feet on box) 3×12 Single arm DB rows (knee on incline bench) 12 per arm 3×10 Bent over barbell rows (heavy) Metcon… Read more »
Workout of the Day
03/16/2021
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) Partner WOD: 7×4:00 AMRAPS (start where you left off each AMRAP) 1 minute rest b/t AMRAPS Performance 10 Squat Snatch 205/145 (Split however) 15 Syn T2B 20 Syn Wall… Read more »
03/12/2021
CrossFit OC3 – CrossFit Warm-up Power Clean (5 reps (unbroken)) EMOM 8 minutes Crossfit Games Open 21.1 Masters RX (Ages 55+) (Time) For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9… Read more »
03/11/2021
CrossFit OC3 – CrossFit Warm-up Back Rack Lunge (4×20) 10 per leg Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 20 KB swings 55/35 15/11 Cal row or bike 10 Burpees Fitness Same thing
03/10/2021
CrossFit OC3 – CrossFit Warm-up Power Snatch (5×3) Metcon (AMRAP – Reps) 4×4:00 minute AMRAPS (score is total # of snatches) Performance 25/18 Cal bike 15 T2B Remaining time: Snatches at ascending weights 135/95 155/105 185/135 205/145 Fitness 20/15 Cal… Read more »
03/09/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Chipper Performance 1000M run 90 Wall balls 30/20 80 Box jumps 24/20 (be careful if rebounding) 70 pull ups 60 Thrusters 95/65 50 Burpee bar hops Fitness 800run (row or 2x bike) 70… Read more »
03/08/2021
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) EMOM 12 minutes 20/15 Cal row 2 HEAVY squat cleans (85%+) Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP Performance 8 Hang squat cleans 125/85 56 DU’s fitness 8 Hang squat… Read more »
03/05/2021
CrossFit OC3 – CrossFit Warm-up Power Clean (9-6-3) Singles, work up (no more than :5 b/t reps) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP Performance 12 Hang cleans 135/85 9 thrusters 125/85 6 RMU Fitness 12 9 6… Read more »
03/04/2021
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: 4K/3500M row 8K/7K Bike **** Every 5:00 complete: 16 Syn DB snatch 50/35 (8/8) 16 Syn Wall balls 30/20 Fitness Less weight on both Starting at 0:00 both athletes will begin… Read more »
03/02/2021
CrossFit OC3 – CrossFit Warm-up Back Squat (EMOM 8 minutes 8 reps 62-68% across ) Metcon (Time) For time: Performance 50/40 Cal row 50 T2B 150 Du’s 50 pull ups Fitness 40/30 Cal row 40 GDHSU/medball sit ups/TAH 200 Singles… Read more »