CrossFit OC3 – CrossFit Front Squat (Front Squat: 4×10 Max weight (62-68%)) Metcon (AMRAP – Reps) 16 minutes (max reps per minute) Max C&J 145/100 Max DU’s Max Cal row Rest Fitness Max C&J Max SU’s/DU’s Max Cal row Rest
Workout of the Day
CrossFit – Fri, Apr 26
CrossFit OC3 – CrossFit Power Snatch ( Lift: EMOM 10 minutes 5 Unbroken Power snatches Fitness 3 Power snatches (singles) ) Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 9 Hang cleans 115/75 6 Front squats 115/75 3… Read more »
CrossFit – Thu, Apr 25
CrossFit OC3 – CrossFit Back Squat (15-12-9-6-3 (max weight at each set) ) Metcon (Time) for time Performance 40 Box jump overs 24/20 40 Wall balls 30/20 40 push ups 40 CTB pull ups Fitness 30 BJO/Step overs 30 Wall… Read more »
CrossFit – Wed, Apr 24
CrossFit OC3 – CrossFit Metcon (Time) Partners Performance 250/180 Cal ski (split however) 50 Syn DB snatches 50/35 50 Syn Burpees over DB 250/180 Cal row (split however) Fitness 200/140 Cal ski 40 DB snatches 40 Burpees 200/140
CrossFit – Tue, Apr 23
CrossFit OC3 – CrossFit Quarterfinals WOD (AMRAP – Reps) C&J QT final’s WOD 10 reps for time at following weights: finish with max reps at 245/165 135/85 185/125 225/155 245/165 Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP Performance… Read more »
CrossFit – Mon, Apr 22
CrossFit OC3 – CrossFit Accessory Accessory work: Back work 4×15 Bent over BB rows 4×8-10 body weight rows 4×15-20 max reverse grip flys Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
CrossFit – Fri, Apr 19
CrossFit OC3 – CrossFit Clean (1 RM ) Metcon (Time) partner WOD Performance 3 Rounds: 50/34 Cal ski 26 Syn DB snatch 50/35 3 Rounds: 50/34 Cal bike 26 Box jump overs 24/20 (each) 3 Rounds: 25 Burpees to target… Read more »
CrossFit – Thu, Apr 18
CrossFit OC3 – CrossFit Snatch (6×2) Metcon (No Measure) 20 minute EMOM 16/12 Cal row 1 Round of DT 135/95 Fitness :40-:45 of rowing 1 Round of DT
CrossFit – Wed, Apr 17
CrossFit OC3 – CrossFit Back Squat (6-4-2) EMOM 9 minutes 1-3 (rest 1 min) 6 reps 4-6 (Rest 1 min) 4 reps 7-9 (Rest 1 min) 2 reps *** You will do 3 minutes in a row THEN rest 1… Read more »
CrossFit – Tue, Apr 16
CrossFit OC3 – CrossFit Accessory Accessory Work: 3 Rounds: 12-15 DB bench press (incline) 15 Dual DB curls 15 Narrow grip Bench press with DB’s 21s with barbell (curls) Metcon (AMRAP – Rounds and Reps) 14 minutes 3.6.9.12.15 T2B Thrusters… Read more »