Post

08
NOV
2017

Thursday 11/9/17


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

10 PVC Snatch Grip DL

10 PVC Snatch High Pull

10 PVC Snatch Balances

Olympic Lifting

Metcon (No Measure)

Snatch

Warm Up

4 sets of 2 reps @ 60-70%

w/ pause at knee

drop and reset

then

7 sets of 2 rep “NO pause” @ 80-90%

Metcon

Metcon (Time)

6 Rounds

Run 100m

7 Shoulder to OH 135/95lbs

***Scale to be able to perform S2OH unbroken. This is a sprint, GO HARD***

Extra Work

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

Row 200m

40′ HS Walk

(20′ out, pirroette, 20′ back)

Rest :30

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