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09
OCT
2017

Test Week Day 2 Tuesday 10/10/17


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

6 round Tabata

Alternating Hollow Body Rocks and Supermans.

***If time allows encourage all athletes to perform 25 hip extensions on GHD***

-THEN-

10 Rounds

6 Squat Jumps

2 Burpees

Weightlifting

Back Squat 3RM (3 Rep Max)

Spend 20-25 minutes warming up the squat to hit the heavy triple. Best way to approach is heavy singles and doubles until you’re unsure you can hit 3, then go for it

Metcon

Cycle 2 Test Week Day2 (Time)

For Time

21 Calorie Row

9/6 Muscle Ups

15 Calorie Row

7/5 Muscle Ups

9 Calorie Row

5/4 Muscle Ups

*Time domain should be less than 12min. MU should be done in less than 2 sets per round, scale back to make that possible.

Extra Work

Cycle 2 Test Week Day2 Extra (Time)

AMRAP 9 Minutes

Climb the Ladder

2 Power Clean 155/105

10/7 Calorie Row

4 Power Clean

10/7 Calorie Row

6 Power Clean

10/7 Calorie Row

Etc.

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