Post

11
OCT
2017

Test Week Day 4 10-12-17


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

20 banded pull aparts just like yesterday.

-THEN-

Row 300m AFAP (as fast as possible)

Stretch for clean and jerk and go over technique

Weightlifting

Clean and Jerk (1 Rep Max)

Warm up to heavy single, then just like Monday, 3 attempts only at 1RM.

Metcon

Cycle 2 Test Week Day4 (Time)

3 Rounds

100m Farmer’s Carry 53/35lbs per hand

Row 500m

Extra Work

Cycle 2 Test Week Day4 Extra (AMRAP – Reps)

AMRAP 3 Minutes x 4

Rest :60

20 Wallballs 20/14lbs

15 Toes to Bar

Max Rep DB Snatch in remaining time

DB 45/30lbs

Score is total DB Snatch

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