20
OCT
2017

Saturday 10/21/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Coach’s Choice Metcon Colby (Time) “Colby” 5 Rounds for time: 10 HSPU’s 17 Squat Snatch 75/55 11 C2B pull ups Read More →
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19
OCT
2017

Friday 10/20/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Run 400m 15 Wall Balls 15 Strict Pull Ups 15 Wall Balls Run 400m Olympic Lifting Metcon (No Measure) Power Snatch 4×1 Snatch Pull 4×1 Snatch Deadlift 4×1 Watch this please!!!!... Read More →
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18
OCT
2017

Thursday 10/19/2017

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Mobilize Hips then AMRAP 3:00 40 Bar Facing Burpees Max Double Unders Weightlifting Metcon (No Measure) Squat Clean Warm Up 4 sets of 2 @ 60-70% w/ pause at knee drop and reset -then- 7 sets of 1 @ 80-90%... Read More →
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17
OCT
2017

Wednesday 10/18/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 5 Rounds Row 10 Calories :20 HS Hold 10 OHS w/ empty bar Weightlifting Metcon (No Measure) Push Press 4 sets of 4 @80% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 4 Minutes x 3 Rest 2:00 in between 7... Read More →
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16
OCT
2017

Tuesday 10/17/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) AMRAP 6 Run 200m 15 DB Thrusters 15 Push Ups *use db weight that is done easily unbroken* Weightlifting Metcon (No Measure) Back Squat Work up to a heavy single around 90% of 1RM -then- 5×3 @ 80% Metcon... Read More →
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15
OCT
2017

Monday 10/16/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Snatch Warm Up 3 Tall Muscle Snatch 1 Pause OHS 2 sec 3 Power Position Muscle Snatch 1 Pause OHS 3 Low Hang Muscle Snatch 1 Pause OHS 3 Tall Power Snatch 1 Pause OHS 3 Power Position Power Snatch 1 Pause OHS 3 Low Hang... Read More →
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13
OCT
2017

10/14/17 Recover or Make Up Day

CrossFit Owasso – CrossFit Metcon Metcon (No Measure) Repeat Wods from the week or work on recovery. Add a performance to this workout to track wods. Read More →
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12
OCT
2017

Test Week Day5 10/13/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 6 Rounds :30 Goblet Squat Hold :30 Max Reps Air Squat :30 Rest -mobilize for 1RM Front Squat- Weightlifting Front Squat (1RM) Warm up well with larger sets of reps, then take three attempts to find 1RM Metcon Cycle 2... Read More →
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11
OCT
2017

Test Week Day 4 10-12-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 20 banded pull aparts just like yesterday. -THEN- Row 300m AFAP (as fast as possible) Stretch for clean and jerk and go over technique Weightlifting Clean and Jerk (1 Rep Max) Warm up to heavy single, then just like... Read More →
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10
OCT
2017

Test Week Day 3 10/11/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 20 banded pull aparts -THEN- Banded shoulder stretches and go over push press tech w/empty barbell Weightlifting Push Press (15 min to find 1 RM) Metcon Cycle 2 Test Week Day3 (AMRAP – Rounds and Reps) Every 3... Read More →
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