CrossFit OC3 – CrossFit Warm-up C&J (max C&J) “I don’t care what you can do while fresh. Show me what you can do while tired” 5×2:00 Blocks (2 minute rest b/t) max clean and jerks Each 2 minute block starts… Read more »
Workout of the Day
12/11/2020
CrossFit OC3 – CrossFit Warm-up Bench Press (20 rep max ) Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 18/13 Cal row or bike 3 Deadlifts 275/185 (GO UP BY 3 each round) Fitness 15/11 Cal row or… Read more »
12/10/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 10 Rounds (for time) Performance 16 DB snatch 50/35 (8/8) 14 Pull ups 32 DU’s Fitness 14 DB snatch 12 pull ups/asst. Pull ups/RR 56 Singles
12/09/2020
CrossFit OC3 – CrossFit Warm-up Back Squat (Max reps ) 5×2:00 blocks (must go up in weight each set) Metcon (Time) (total time, including rest) Performance 2 Rounds: 40/30 Cal bike 20 snatches 115/75 (looking for TNG sets) rest 2… Read more »
12/07/2020
CrossFit OC3 – CrossFit Warm-up Clean and Jerk (5×3) Singles, no more than :10 b/t reps Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP (2 scores) 1000M row (for time) then… Remaining time 5 C&J 185/135 10 Box jumps… Read more »
12/04/2020
CrossFit OC3 – CrossFit Warm-up Bench Press (5×9) Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP Performance 2-4-6-8-10-12…. etc DB hang C&J’s 50/35 (alt reps) pull ups After each round (2/4/6/8/10…) Complete 30 DU’s Fitness Same scheme Normal Pull… Read more »
12/03/2020
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) Thursday 12/03 30 minute EMOM: Performance 16/12 Cal bike 12 Box step overs 24/20 (55/35 dual KB’s or DB’s) 8 Power snatch 115/75 Fitness 14/10 Cal bike 10 Box step overs (weighted)… Read more »
12/02/2020
CrossFit OC3 – CrossFit Warm-up Clean and Jerk (EMOM 8 minutes ) 5 Unbroken C&J Metcon (2 Rounds for time) 2 SCORES Performance 15 Power cleans 185/135 45 Wall balls 30/20 15 Power cleans 185/135 Rest 2 minutes (ON YOUR… Read more »
11/30/2020
CrossFit OC3 – CrossFit Warm-up Back Squat (9-7-5-3) Super Set (20 minute clock) Back Squat 9-7-5-3 (working sets) 10 reps of GHD raises between each set Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: Performance 10 Deadlifts 185/135 10… Read more »
11/27/2020
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Reps) 42 minute (NO TRANSITION TIME) 2 minute max cal bike 2 minute max cal row 2 minute max burpees Fitness same thing *** You know how everyone is the day after… Read more »