November 2017

30
NOV
2017

Friday 12/1/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 6 Rounds Rds 1,3,5 :30 Goblet Squat Hold Rds 2,4,6 :30 Max Reps Air Squat :30 Rest Weightlifting Front Squat (1 RM) Take your time, stretch, warm up and beat your old 1 RM!!! Metcon Cycle 2 Test Week Day5 (Time) For... Read More →
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30
NOV
2017

Friday 12/1/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 6 Rounds :30 Goblet Squat Hold :30 Max Reps Air Squat :30 Rest Weightlifting Front Squat (1 RM) Take your time, stretch, warm up and beat your old 1 RM!!! Metcon Cycle 2 Test Week Day5 (Time) For Time 40 Burpee Box... Read More →
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29
NOV
2017

Thursday 11/30/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Warm Up 30 Air Squats 10 Supermans 10 Hollow body rocks -THEN- Banded Shoulder Mobility -THEN- 3 rounds w/ empty barbell -3 tall split jerks -3 tall push jerks Olympic Lifting Clean and Jerk (1 RM) Olympic meet style,... Read More →
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28
NOV
2017

Wednesday 11/29/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of Cindy 5 pull ups 10 push ups 15 air squats -Banded shoulder mobility- Weightlifting Push Press (1RM) Take your time and warm up. Find your new one rep max. Metcon Cycle 2 Test Week Day3 (AMRAP –... Read More →
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28
NOV
2017

Wednesday 11/29/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of Cindy 5 pull ups 10 push ups 15 sit ups -Banded shoulder mobility- Weightlifting Push Press (1RM) Take your time and warm up. Find your new one rep max. Metcon Cycle 2 Test Week Day3 (AMRAP – Rounds... Read More →
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27
NOV
2017

Tuesday 11/28/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3:00 of Glute Activation 25 Hip Extensions then 10 Rounds 6 Squat Jumps 2 Burpees Weightlifting Back Squat 3RM Spend 20-25 minutes warming up the squat to hit the heavy triple. Best way to approach is heavy singles and... Read More →
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26
NOV
2017

Monday 11/27/17

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 →
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26
NOV
2017

Monday 11/27/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Snatch Warm Up Olympic Lifting Snatch (1 RM) Olympic Meet Style, warm up and then you have three attempts to find 1RM Metcon Cycle 2 Test Week Day1 (Time) 5 Rounds 8 Deadlift 155/105lbs 20 Double Unders 8 Power Cleans... Read More →
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24
NOV
2017

Saturday 11/25/17

CrossFit Owasso – CrossFit Skill Metcon (No Measure) Warm Up -then- Snatch technique overview w/Alicia Metcon Metcon (AMRAP – Rounds and Reps) 20min AMRAP w/ a partner Alternate full rounds of work 200m Row 5 KB Swings 53/35 10 Wall Balls 20/14 Read More →
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24
NOV
2017

11/25/2017

CrossFit Owasso – Lean&Clean Bootcamp Metcon (No Measure) n 2 mins: Run 400M In 2:30 Run 400M 3 burpees In 3 mins: Run 400M 5 push ups In 3:30: Run 400M 5 burpees In 4 mins: Run 400M 10 push ups In 4:30 Run 400M 10 burpees In 5 Mins: Run 600M 10 burpees 10 push ups Read More →
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