20
APR
2018

CF 4/25/18

CrossFit Owasso – CrossFit Weightlifting MisFit Back Squat (4 sets x 5 reps @75%) Dont skip leg day! Metcon Metcon (Time) With a Partner Row 2K 100 Empty Bar ThrustersSplit reps any way Read More →
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20
APR
2018

CF 4/26/18

CrossFit Owasso – CrossFit Weightlifting Power Snatch (5×5) Touch and Go (Heavier than last time) Metcon Metcon (AMRAP – Reps) AMRAP 2:00 x 4 8 Hang Squat Cleans 115/75lbs 8 Lateral Burpees over Bar Max Reps HSPU Rest 2:00Scale to have at least 1 minute a round... Read More →
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20
APR
2018

CF 4/24/18

CrossFit Owasso – CrossFit Weightlifting Metcon (Weight) Squat Clean Every :45 for 9 Minutes 1 Rep at 72.5-80% Metcon Metcon (Time) For Time (15 min time cap) 50′ HS Walk or :30 HS Hold 15 OHS 155/105 15 Muscle Ups 15 OHS 50′ HS Walk or :30 HS HoldScale so... Read More →
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20
APR
2018

CF 4/23/18

CrossFit Owasso – CrossFit Weightlifting MisFit Deadlift (4×4) Deadlift the prescribed sets and reps. Slow and controlled with good form.Zero Bounce Deadlift @72.5-82.5% of 1RM Metcon Metcon (AMRAP – Reps) Every 4:00 for 20:00 20 Bar Facing Burpees Max Reps... Read More →
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20
APR
2018

CF 4/27/18

CrossFit Owasso – CrossFit Weightlifting Push Press (5 sets x 2 reps. Build weight over sets) Metcon Metcon (Time) 3 Rounds (8 min time cap) 10 Power Cleans 135/95lbs 10 Burpee Box Jumps 24/20″Push the gas and see what happens on the other side! PC do not need to be... Read More →
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15
APR
2018

CF Sat 4/21

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Wall ball relays then Partners 3 rounds of 10 each: MB sit-up throws 20/14 MB Twists 20/14 MB Squat throws Metcon Metcon (Time) “Switch 2.0” 30 minute partner EMOM. Partners switch every minute. Go thru total... Read More →
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13
APR
2018

CF 4/14

CrossFit Owasso – CrossFit Read More →
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13
APR
2018

CF 4/14

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Couch stretch 1 min each side Bike 1000m/Row 500m/Run 400m then Tabata (4 total rounds of each) HS hold Plank hold Bottom of squat hold Bar hang Metcon Metcon (Time) “Tax Time” (individually for time) 1040... Read More →
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13
APR
2018

CF 4/14

CrossFit Owasso – CrossFit Read More →
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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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