CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) Partner WOD: 28 minute AMRAP Performance athlete 1: 18/13 Cal bike athlete 2: 5 Squat Snatches 155/105 (switch, both athletes complete bike/SS before moving on) Then… Come together 15… Read more »
Workout of the Day
01/15/2021
CrossFit OC3 – CrossFit Warm-up TNT lift!!! (1 rep max ) Complex of: 1 Clean + 1 Hang clean + 2 Front squats Metcon Metcon (AMRAP – Rounds and Reps) TNT WOD!!!!! Yes, we are switching it up and doing… Read more »
01/14/2021
CrossFit OC3 – CrossFit Warm-up Bench Press (4×8) Super set 4×8 bench press 4×10 tricep kick backs (no swinging) Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 14 KB swings 55/35 100′ WL with KB (50/50) Tape this… Read more »
01/13/2021
CrossFit OC3 – CrossFit Warm-up Squat Snatch (1 RM) Metcon (Time) 4 Rounds for time Performance 12 Burpee box overs 30/24 9 BMU 3 Squat snatch 185/135 Fitness 10 Burpee box over Ring dips/asst. BMU/CTB *(Whatever skill they want) 3… Read more »
01/11/2021
CrossFit OC3 – CrossFit Warm-up Hang Power Clean (3 reps ) LIft: EMOM 8 minutes 3 Hang power cleans Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP Performance 10 Hang Squat cleans 95/65 35 DU’s Fitness 8 Hang Sq… Read more »
01/08/2021
CrossFit OC3 – CrossFit Warm-up Push Jerk (5×3) Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP Performance 10 hang power cleans 155/105 5 RMU 10 Front squats 155/105 5 RMU Fitness 10 HPC’s 7 CTB or 5 BMU or… Read more »
01/06/2021
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work: (ill make video on these) 4×10 Heavy rack pulls 4×10 Dual DB inc rows 4×20 banded face pulls Metcon (3 Rounds for time) WOD: 3 SCORES (2 minute rest… Read more »
01/05/2021
CrossFit OC3 – CrossFit Warm-up Complex (ME) Lift: Max weight complex 3 Deads + 2 hang cleans + 1 Split jerk Fitness 3 Deads + 2 Hang cleans + any jerk *** Last dead will count as the start of… Read more »
01/04/2021
CrossFit OC3 – CrossFit Warm up Metcon (AMRAP – Reps) 6 minute AMRAP: (max thrusters) 50/40 Cal row Buy in Remaining time: max Thrusters 185/135 Metcon (Time) 4 Rounds For Time; Performance 40 wall balls 20/14 20 T2B Fitness 30… Read more »
12/30/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Weight) Lift: Not for time, But set a clock for 12:00 for them to complete Squat Snatches 7-5-3-1 *** Must go up in weight each set. They have 12 minutes to complete the rep… Read more »