Post

10
JAN
2018

CF 01/11/18


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 8

15 Calorie Row

12 Good Mornings w/ light weight

9 Light Front Rack Lunges

Mobilize posterior chain for deadlifts

Weightlifting

MisFit Deadlift (12 12 12)

Deadlift the prescribed sets and reps. Slow and controlled with good form.

Metcon

Metcon (Time)

5 Rounds

21 DB Snatch 45/35lbs

9 Burpees to 45# plate

9 Chest to Bar

***Pick a weight that you can perform snatches unbroken***

Extra Work

Metcon (Time)

3 Rounds

5 Muscle Ups

50′ HS Walk or HS hold 60 seconds

5 Squat Clean and Jerk 185/125lb

FacebookTwitterGoogle+Share
comment : 0
About the Author

Leave a Reply

*