CrossFit OC3 – CrossFit Warm-up Front Squat (6×4) 6×4 75-84% across Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP: Performance 9 T2B 3 Thrusters 135/95 12 T2B 6 135/95 Fitness 9 GHDSU/T2rig/Medall sit ups 3 Thrusters 12 6
Workout of the Day
08/12/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) Partner WOD: Performance 10K/9K bike 5K/4K row *** Every 5 minutes (incl. 0:00) 25 Synchro Wall balls 30/20 Fitness 8K bike 4K row *** 20 Synchro wall balls
08/11/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work: 3×12 Seated DB press (dual DB) 3×12 Dual DB raise 3×12 Strict KB front raise (one KB) (targeting the delts) Metcon (Time) REPEAT WOD 13.1 40 Burpees (6″ above… Read more »
08/10/2020
CrossFit OC3 – CrossFit Warm-up Complex EMOM 8 minutes RX complex: 3 Deads + 2 Hang cleans + 1 Split jerk Scaled complex: 2 Deads + 2 Hang cleans + 2 Push jerk Metcon (Time) 3 Rounds for time: Performance… Read more »
07/10/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory Core Work: 12 minute AMRAP: (not for reps, just to keep moving) :30 hollow hold :30 plank hold 10 Hanging leg raises 30 Fast crunches (Head to ceiling) Metcon (AMRAP… Read more »
07/09/2020
CrossFit OC3 – CrossFit Warm-up Bench Press (7/7/7 (N/R/W)) RX weight: 135/95 *** 21 reps of bench per round. This will ADD up quickly. Most people will need to scale. 1 person will complete all 21 reps, before switching to… Read more »
07/08/2020
CrossFit OC3 – CrossFit Warm-up Sumo Deadlift (4×7) Work up Metcon (Time) For time: Performance 30 DL’s 185/135 30 Burpee bar hops 30 T2B 600M run 30 T2B 30 Burpee bar hops 30 DL’s Fitness 25 25 25 400M run… Read more »
07/07/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) 4 Rounds: 10 Bicep curls (alt arms) 15 Seating bent over DB rows 20 Banded curls Metcon (Time) 10 Rounds: (for time) Performance 25/18 Cal row/Bike 50 DU’s Fitness 20/15 Cal… Read more »
07/06/2020
CrossFit OC3 – CrossFit Warm-up Clean and Jerk (2 Heavy C&J ) EMOM 8 minutes Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP performance 5 C&J 135/95 7 Box jumps 36/30 (45+25lb plate) 9 Front Squats 135/95 Fitness 5… Read more »
07/03/2020
CrossFit OC3 – CrossFit Warm-up Front Squat (12-9-6-3) 12-9-6-3 Front Squat 70-75-80-85%+ Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP Performance 9 hang cleans 155/105 9 Burpee pull ups (wrist height) 200M run with KB 55/35 Fitness 7 hang… Read more »