October 2017

31
OCT
2017

Wednesday 11-1-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3:00 of Wrist Mobility then AMRAP 5:00 Row 125/100m 8 Push Ups 8 Box Jumps Weightlifting Metcon (No Measure) Push Press 4 sets of 3 reps @ 85% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 Minutes 40 Air... Read More →
comment : 0
30
OCT
2017

Tuesday 10/31/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Run 800m -then- 10-9-8-7-6-5-4-3-2-1 Empty Bar Push Press Empty Bar Front Squat Weightlifting Metcon (No Measure) Back Squat Work up to a heavy single around 90% -then- 5sets of 3 reps @ 82.5% Metcon Metcon... Read More →
comment : 0
29
OCT
2017

Monday 10/30/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3 Tall Muscle Snatch 1 Pause OHS 2 sec 3 Power Position Muscle Snatch 1 Pause OHS 3 Low Hang Muscle Snatch 1 Pause OHS 3 Tall Power Snatch 1 Pause OHS 3 Power Position Power Snatch 1 Pause OHS 3 Low Hang Power Snatch 1... Read More →
comment : 0
27
OCT
2017

Saturday

CrossFit Owasso – CrossFit Metcon (Time) You go I go 2000 row buy in (break up as necessary) 12 rounds, 6 rounds each 10 pp 95/65 20 mb sit ups 30 airsquats 40 DU Read More →
comment : 0
26
OCT
2017

Friday 10/27/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Alternating EMOM for 10:00 1: 12 Burpees to 6″ Target 2: 12 Gymnastic Kips Weightlifting Metcon (No Measure) Power Clean 4 sets of 1 rep Clean Pull 4 sets of 1 rep Clean Deadlift 4 sets of 1 rep Metcon Metcon... Read More →
comment : 0
25
OCT
2017

Thursday 10/26/2017

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Snatch Warm Up 3 Tall Muscle Snatch 1 Pause OHS 2 sec 3 Power Position Muscle Snatch 1 Pause OHS 3 Low Hang Muscle Snatch 1 Pause OHS 3 Tall Power Snatch 1 Pause OHS 3 Power Position Power Snatch 1 Pause OHS 3 Low Hang... Read More →
comment : 0
25
OCT
2017

Thursday 10/26/2017

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Snatch Warm Up 3 Tall Muscle Snatch 1 Pause OHS 2 sec 3 Power Position Muscle Snatch 1 Pause OHS 3 Low Hang Muscle Snatch 1 Pause OHS 3 Tall Power Snatch 1 Pause OHS 3 Power Position Power Snatch 1 Pause OHS 3 Low Hang... Read More →
comment : 0
24
OCT
2017

Wednesday 10/25/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Right Arm Push Press w/DB 100m Run 10 Left Arm Push Press w/ DB 100m Run Weightlifting Metcon (No Measure) Push Press 4 sets of 4 reps @ 82.5% Metcon Metcon (Time) For time: Run 400m x 6 Rest :60... Read More →
comment : 0
23
OCT
2017

Tuesday 10/24/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 2:00 of Couch Stretch on each side then 30 Empty Bar Thrusters 30 Box Jump Overs 15 Empty Bar Thrusters 15 Box Jump Overs Weightlifting Metcon (No Measure) Back Squat Speed Work 8 sets of 3 @ 60% ***Slow and... Read More →
comment : 0
22
OCT
2017

Monday 10/23/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3 Rounds All w/ light weight 10 Deadlifts 10 Hang Power Cleans 10 Hang Squat Cleans 10 Split Jerks Olympic Lifting Metcon (No Measure) Clean and Jerk 6 sets of 3 reps @ 70-75% ***Stick to the percentages!!!***... Read More →
comment : 0