CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) 7 minute AMRAP: 12 DB snatch (6/6) alt 30 DU’s Rest 1 minute 7 minute AMRAP: 12 Single arm thrusters (6/6) 30 DU’s Rest 1 minute 7 minute AMRAP: 6… Read more »
Workout of the Day
04/15/2020
CrossFit OC3 – CrossFit Metcon (Time) All the EMOM’s- (Q.21) 1. 10 minute EMOM 1 Round of DT 12 Deadlifts 9 hang cleans 6 STO Rest 2 minutes 2. 10 minute EMOM 15 air squats + 10 push ups Rest… Read more »
04/14/2020
CrossFit OC3 – CrossFit Metcon (10 Rounds for time) Machine Death (Q.20) 10x1000M row Rest 1 minute or 10x2000M bike rest 1 minute or 10x1000M run rest 1 minute *** Goal is to stay within :10 seconds of your first… Read more »
04/13/2020
CrossFit OC3 – CrossFit Metcon (Time) 50-40-30-20-10 (Q.19) Goblet Squats (KB or DB) Burpees Fitness 42-28-21-14-7 Core WORK: 3 Rounds: 1:00 plank hold :45 v-ups :30 sit ups (small, fast)
04/10/2020
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) Q.18 22 minute AMRAP Performance 20 DB snatches 10/10 alt 75 DU’s 15 burpees over dumbbell Fitness Same thing 125 singles
04/09/2020
CrossFit OC3 – CrossFit Metcon (Time) Q.17 THURSDAY 4000M row/8000M bike for time: EVERY 3:00 (including 0:00) Perform 10 UNBROKEN power snatches (you choose weight) *** if you break any of the reps 10 burpee penalty
04/08/2020
CrossFit OC3 – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) Q.16 WEDNESDAY 15 minute AMRAP: Performance 15 hang cleans 115/85 10 pistols 5/5 15 Shoulder to overhead 115/85 10 pistols 5/5 Fitness 15 hang cleans 15 air squats 15… Read more »
04/07/2020
CrossFit OC3 – CrossFit Warm-up Metcon (Time) 5 Rounds for time: 800M run 15 Dual DB Burpee Squat clean thrusters Fitness 400-600M run 10 Dual DB burpee squat clean thrusters *** Good scales could be to use a barbell or… Read more »
04/06/2020
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) Q.14 “KETTLEBELL MADNESS” 8 minute AMRAP: 16 KB swings 16 KB OHWL steps (8/8) Rest 1 minute 8 minute AMRAP: 16 KB snatches (8/8) R/L 16 KB OHS (8/8) (scale,… Read more »
04/03/2020
CrossFit OC3 – CrossFit Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 7 Burpee bar hops 6 Hang cleans 135/95 5 Front squats 135/95 Scaled versions 7 Burpees (over something) 6 KB swings 5 KB squats RX rounds: 9-11… Read more »