Post

14
MAY
2018

CF 5/15/18


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

Bike 1000m

Couch stretch 1 min each side

then grab barbell

10 Strict press (5 front 5 back)

10 Thrusters

10 Push jerk

Mobilize shoulders and wrists for C&J

Weightlifting

Power Clean to Push Jerk (5 sets x 5 reps)

Touch and Go

5×5
Heavier than last time.

Metcon

Metcon (Time)

2 Rounds of “DT”

Rest :90

3 Rounds of “DT”

Rest :90

2 Rounds of “DT”
DT round: 12 Deadlift, 9 Hang power cleans, 6 Push jerks 155/105 lb.

-Spend plenty of time practicing barbell cycling to improve efficiency. With the smaller doses of “DT” the goal is to try and hang on for big sets.

Metcon (Time)

2 Rounds of “DT”

Rest :90

3 Rounds of “DT”

Rest :90

2 Rounds of “DT”
DT round: 12 Deadlift, 9 Hang power cleans, 6 Push jerks 155/105 lb.

-Spend plenty of time practicing barbell cycling to improve efficiency. With the smaller doses of “DT” the goal is to try and hang on for big sets.

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