Post

09
JAN
2018

CF Wed 1/10/18


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

10 Rounds

w/ Barbell

3 Snatch Grip Behind the Neck Push Press

3 Back Squats

Warm up for Snatch

Metcon

Metcon (Weight)

Every 2:00 for 8 Minutes

3 Misfit Snatch Complex 70%+ of 1RM

You can build throughout sets

Misfit Snatch Complex

Squat Snatch+OHS+Hang Squat Snatch+OHS

For max search MisFit Snatch Complex

Metcon

Metcon (AMRAP – Reps)

AMRAP 2 Minutes x 4

Rest 2:00

DB Thrusters 45/35lbs

Max Double Unders in remaining time Scaled=singes

Score is double unders. Thruster reps changes each round. Look below.

Thrusters

R1 – 18

R2 – 15

R3 – 12

R4 – 9

Extra Work

Metcon (No Measure)

L-Sit Hold on Rings

4 Max Effort Holds

Rest 2-3 Minutes

FacebookTwitterGoogle+Share
comment : 0
About the Author

Leave a Reply

*