Post

05
DEC
2017

Wednesday 12/6/17


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Plank Hold

50 Double Unders

3:00 Plank Hold

*Accumulate 3:00 by any means necessary

Warm Up for Snatch

Warm-up (No Measure)

3:00 Plank Hold

50 Double Unders

3:00 Plank Hold

*Accumulate 3:00 by any means necessary

Warm Up for Snatch

Weightlifting

MisFit Snatch Complex

Find 1RM Snatch Complex

Squat Snatch

Overhead Squat

Hang Squat Snatch

Overhead Squat
If unable to do squat, power is acceptable.

Metcon

Cycle 3 Test Week Day 3 (Time)

For Time

40 Pull Ups

40 Thrusters 75/55lbs

40/30 Calorie Row

12min Time Cap
For each rep not completed before timecap, add them to the end in seconds.

Extra Work

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

AMRAP 2:00 x 3

Rest :60

20 Box Jump Overs 24/20″

Max Cleans in remaining time

135/95lbs
Score is total cleans from all three amraps

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