Post

04
DEC
2017

Tuesday 12/05/17


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

Run 200M

Mobilize hips and Shoulder

then perform the following-

15-12-9

Wall Balls 16/12

KB Swings 53/35

Box Jumps 24/20

Weightlifting

MisFit 5RM Back Squat (5RM)

Spend 20-25 min working up to a 5RM
Athletes should have a ballpark idea of what weight they can hit from the 3RM last cycle.

MisFit 5RM Back Squat (5RM)

Spend 20-25 min working up to a 5RM
Athletes should have a ballpark idea of what weight they can hit from the 3RM last cycle.

Metcon

Cycle 3 Test Week Day 2 (Time)

4 Rounds

12 Bar Facing Burpee

20 DB Snatch 45/35lbs

10min time cap
Bar needs to have weight on it to be Rx.

***Any reps not completed at time cap need to be added on in seconds.***

Metcon

Extra Work Cycle 3 Test Week Day 2 (AMRAP – Rounds and Reps)

Every :90 Until Failure

3 Bar Muscle Ups

5 Shoulder to OH

135/95lbs

Add 10/5lbs each round

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