CrossFit OC3 – CrossFit Warm-up Sumo Deadlift (5×5) 70-80% across (think speed) Metcon (AMRAP – Rounds and Reps) 11 minute AMRAP: Performance 7 Hang cleans 155/105 14/11 Cal row/Bike Fitness 7 hang cleans (looking for unbroken reps) 12/9 Calories
Workout of the Day
05/25/2020
CrossFit OC3 – CrossFit Warm-up Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue,… Read more »
05/22/2020
CrossFit OC3 – CrossFit Warm-up Front Squat (EMOM 9 minutes ) Front Squat: EMOM 9 minutes: minutes 1-3 (7) reps @ 67-70% across minutes 4-6 (6) reps @ 70-73% across minutes 7-9 (5) reps @ 73-78% across Metcon (Time) 2… Read more »
05/21/2020
CrossFit OC3 – CrossFit Warm-up Metcon (No Measure) Day of EMOM’s Performance 10 minute EMOM: 5 Power snatch (unbroken) you choose 15 T2B 10 minute EMOM 5 Thrusters (heavy) 15/12 Cal row 10 minute EMOM 5 hang cleans (heavy) 10… Read more »
05/20/2020
CrossFit OC3 – CrossFit Warm-up Accessory Metcon (No Measure) Accessory work: 3x :30 Russian twist PVC pipe GHD machine 3x 1:00 hollow hold 3x 50 Crunches Metcon (Time) 6 Rounds for time: Performance 300M run 15 Pull ups 10 C&J… Read more »
05/19/2020
CrossFit OC3 – CrossFit Warm-up Squat Clean (:30on/:30off) Lift: 8 Rounds: :30 on/:30 off Max rep squat cleans 165/115 Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: Performance 15 Wall balls 30/20 10 Burpee box over 24/20 10 Wall… Read more »
05/18/2020
CrossFit OC3 – CrossFit Deadlift (1 minute- max reps- 3 weights ) Deadlift- 1 minute Max reps RX weights: 185/135 225/155 275/185 1 minute rest between Max sets Score is total reps. 2k Row (Time) Max Effort 2k Row Accessory… Read more »
05/15/2020
CrossFit OC3 – CrossFit Warm-up Hang Power Snatch (3 reps ) EMOM 8 minutes Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: Performance 200M run 8 Hang snatch 95/65 8 Pull ups Fitness 200M run (200M row or 400M… Read more »
05/13/2020
CrossFit OC3 – CrossFit Metcon (Time) Q.40 Performance 100 air squats 100 sit ups 50 push ups 80 80 40 60 60 30 40 40 20 20 20 10 Fitness 100 air squats 50 sit ups 20 push ups 80… Read more »
05/12/2020
CrossFit OC3 – CrossFit Metcon (Time) 8 Rounds for time: Performance 400M run 20 Burpees Fitness 300M run 15 Burpees