May 3, 2018

03
MAY
2018

CF 5/4/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3 rounds Row 100m/Bike 200m 5 strict pullups 10 air squats Grab barbell add weight 95/65 2 rounds 5 Hang cleans 5 Push press 5 Split jerksFocus on SPEED and footwork for split jerk. Land in a STABLE base and pause... Read More →
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03
MAY
2018

CF 5/4/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3 rounds Row 100m/Bike 200m 5 strict pullups 10 air squats Grab barbell add weight 95/65 2 rounds 5 Hang cleans 5 Push press 5 Split jerksFocus on SPEED and footwork for split jerk. Land in a STABLE base and pause... Read More →
comment : 0
03
MAY
2018

CF 5/4/18

CrossFit Owasso – CrossFit Weightlifting Split Jerk (7 sets x 1 rep ) Build weight over sets Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 Minutes Run 100m 8 Lateral Bar Burpees 8 Chest to Bar **RX+ with a Vest 20/14 lb**Goal to hit 12+ rounds. 100m=1rep Read More →
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