CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Core WORK; 4×15 Straight leg raises (hanging bar, strict) 4x:30 hollow hold 4×25 side crunch (per side) Metcon (Time) 2 Rounds: Performance 40 Thrusters 95/65 40 Box jump overs 24/20 40… Read more »
Workout of the Day
06/08/2020
CrossFit OC3 – CrossFit Warm-up Hang Squat Clean (3 rep max ) Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP: Performance 7 hang squat cleans 135/95 14 Pull ups Fitness 7 Hang squat cleans 14 jumping pull ups/RR
06/05/2020
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) 21 minute AMRAP: Performance 9 C&J 120/85 9 Box jumps 30/24 6 BMU Fitness 9 C&J (light) 9 step ups (lower box) 12 pull ups/Jumping pull ups Immediately following:… Read more »
06/04/2020
CrossFit OC3 – CrossFit Warm-up Deadlift (2″ riser (5×3)) Metcon (Time) For time: Performance 21-15-9 Deadlifts 275/185 30-20-10 GHDSU Fitness 21-15-9 Deadlifts 40-30-20 Medball sit ups
06/03/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Core Work: 3×15 Straight leg raises (hanging) 3×50 weighted Russian twists 3×30 Crunches 3x:30 weighted hollow hold Metcon (Time) 4 Rounds for time: Performance 800M run 50 Wall balls 30/20 Fitness… Read more »
06/02/2020
CrossFit OC3 – CrossFit Warm-up Bear Complex (EMOM 10 min ) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: Performance 5 Burpee bar hops 25 DU’s 3 Squat… Read more »
06/01/2020
CrossFit OC3 – CrossFit Warm-up Bench Press (3×8, 3×4 ) Weight stays the same for the sets of 8. Youll go up in weight for the sets of 4. But weight should stay the same for the sets of 4… Read more »
05/29/2020
CrossFit OC3 – CrossFit Warm-up Weightlifting Clean and Jerk (36-20-24-18-12-6 ) Partner C&J: 95/65 115/75 135/95 185/135 205/145 225/155 *** Share reps however you see fit Metcon (AMRAP – Rounds and Reps) Partner WOD: 14 minute AMRAP Performance 10 partner… Read more »
05/28/2020
CrossFit OC3 – CrossFit Warm-up Power Snatch (7-5-3-1) Metcon (7 Rounds for time) Every 3minutes for 7 rounds (no rest b/t) Performance 15/12 Cal row 8 Hang snatch 115/75 15/12 T2B (rest the remainder of the 3minutes, we are looking… Read more »
05/27/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory: I,Y,T’s (10/5lb plates or DB’s) 3×12 Dumbbell strict press (seated) 3×8 Barbell strict press Metcon (Time) 4 Rounds Performance 400M run 15-12-9 Thrusters 85/60# (men can use short bars) 30-20-10… Read more »