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08
OCT
2017

Test Week Day 1 Monday 10/9/17


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

Snatch Warm Up:

-This may be done with PVC OR trainer bar OR empty barbell, depending on athlete.

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 Pause OHS

3 Tall Full Snatch

3 Power Position Full Snatch

3 Low Hang Full Snatch

Olympic Lifting

Snatch (In 3 Attempts find 1RM)

Full Snatch if able, if power snatch is necessary please note this in score comments.

Metcon

Cycle 2 Test Week Day1 (Time)

5 Rounds

8 Deadlift 155/105lbs

20 Double Unders

8 Power Cleans 155/105lbs

20 Double Unders

8 Push Jerk 155/105lbs

20 Double Unders

***15 min time cap***
Scale to a weight that the barbell work can be performed unbroken, with exception of the power cleans which may be perfromed drop and go.

Extra Work

Cycle 2 Test Week Day1 Extra (No Measure)

100yd Sprint

Rest 5:00

200yd Shuttle Sprint

(100yd down and back)

Rest 5:00

300yd Shuttle Sprtin

(100yd down, back, down)

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