Post

03
DEC
2017

Monday 12/04/17


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 6:00

Row 300m

10 RDLs

10 Push Presses

All done with an empty bar

-Mobilize for clean and jerk-

Weightlifting

MisFit Clean Complex (Find 1RM)

Find 1RM Misfit Clean Complex

Power Clean

Push Jerk

Front Squat

Hang Squat Clean

Split Jerk

***All performed without dropping the bar***
Use several warm up sets and find 1RM

Metcon

Cycle 3 Test Week Day 1 (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

Run 200m

12 HSPU (Open Standard)

9 Hang Power Snatch 75/55lbs

Metcon

2k Row (Time)

Max Effort 2k Row
2k Row for time

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