Post

12
FEB
2018

CF 2/13/18


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

10-1

Air Squats

10m Shuttle Runs

Weightlifting

Die Back Squats

Choose a weight you believe you can hit for 8-15 reps

Warm up sets

8 reps @50% of working weight – Slow controlled pause squats

-then-

6 reps @75% – Focus on speed out of the hole

Working Set

Max effort reps at chosen weight. Should get closer to 15 than 8!

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Be efficient on the CTB. Break them up early and often.

Extra Work

Metcon (Time)

Row 50/40 Calories x 6

Rest :60

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