Post

10
OCT
2017

Test Week Day 3 10/11/17


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

20 banded pull aparts

-THEN-

Banded shoulder stretches and go over push press tech w/empty barbell

Weightlifting

Push Press (15 min to find 1 RM)

Metcon

Cycle 2 Test Week Day3 (Time)

Every 3 Minutes until failure

Run 200m

12 Thrusters 75/55lbs

3 Pull Ups

Rest remainder of 3 min

Increase Pull Up reps by 3 each interval
Athletes should be able to get through at least 5 rounds before failing, scale pull ups if needed to make sure that can happen.

Metcon

Cycle 2 Test Week Day3 Extra (AMRAP – Reps)

In a 10 minute window

Complete 3 sets of HSPU for max total reps

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