April 12, 2018

12
APR
2018

CF 4/20/18

CrossFit Owasso – CrossFit Weightlifting Split Jerk (7 sets x 1 rep ) Build weight over sets Metcon Metcon (Time) 15-12-9-6-3 (15 minute time cap) Power Clean 95/65lbs Toes to Bar Run 200mRun after each round, even the 3s. Read More →
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12
APR
2018

CF 4/19/18

CrossFit Owasso – CrossFit Weightlifting Metcon (Weight) Snatch EMOM for 12 Minutes 1 Rep at 70-80% Metcon Metcon (Time) 4 Rounds 25 Pull Ups 25 OHS 75/55lbs Rest :90 between effortsBig sets of pull ups and light overhead squats. Make sure that overhead mobility is on... Read More →
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12
APR
2018

CF 4/18/18

CrossFit Owasso – CrossFit Weightlifting MisFit Back Squat (5 sets x 2 reps @90%+) Dont skip leg day! Metcon Metcon (Time) For Time (10 minute time cap) 100 Air Squats 3 Rope Climbs 50 Box Jump Overs 24/20″ 3 Rope ClimbsHeats will most likely be necessary, you can... Read More →
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12
APR
2018

CF 4/17/18

CrossFit Owasso – CrossFit Weightlifting Power Clean to Push Jerk Touch and Go 5×5 Metcon Metcon (Time) For Time (10 minute time cap) 45 Pull Ups 45 Thrusters 95/65lbs Run 400mTreat this like an open WOD and test yourself! 100m=1rep Read More →
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12
APR
2018

CF 4/16/18

CrossFit Owasso – CrossFit Weightlifting MisFit Deadlift (5 sets x 3 reps @70-82.5% of 1RM) Deadlift the prescribed sets and reps. Slow and controlled with good form.Zero bounce Metcon Metcon (5 Rounds for time) Every 5:00 for 25:00 Run 800mScale to keep the rest to at... Read More →
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12
APR
2018

CF 4/13/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 15 air squats 10 strict press 5 RDL’s Mobilize shoulders and thoracic back Weightlifting Push Press (5 sets x 2 reps) Build weight over sets Metcon Metcon (Time) 5 Rounds (12 minute time cap) 20... Read More →
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12
APR
2018

CF 4/13/18

CrossFit Owasso – CrossFit Weightlifting Push Press (5 sets x 2 reps) Build weight over sets Metcon Metcon (Time) 5 Rounds (12 minute time cap) 20 Alternating Pistols 15 SDLHP 75/55lbs 6 Muscle Ups5 Rounds should challenge even your fittest athletes. Scale to stay sub 12... Read More →
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12
APR
2018

CF 4/13/18

CrossFit Owasso – CrossFit Weightlifting Push Press (5 sets x 2 reps) Build weight over sets Metcon Metcon (Time) 5 Rounds (12 minute time cap) 20 Alternating Pistols 15 SDLHP 75/55lbs 6 Muscle Ups5 Rounds should challenge even your fittest athletes. Scale to stay sub 12... Read More →
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