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 (Time) Every 3 Minutes until failure Run... 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) Read More →
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09
OCT
2017

Test Week Day 2 Tuesday 10/10/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 6 round Tabata Alternating Hollow Body Rocks and Supermans. ***If time allows encourage all athletes to perform 25 hip extensions on GHD*** -THEN- 10 Rounds 6 Squat Jumps 2 Burpees Weightlifting Back Squat 3RM (3 Rep... Read More →
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08
OCT
2017

Test Week Day 1 Monday 10/9/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Snatch Warm Up: -This may be done with PVC OR trainer bar OR empty barbell, depending on athlete. 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... Read More →
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08
OCT
2017

Test Week Day 1 Monday 10/9/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Snatch Warm Up: -This may be done with PVC OR trainer bar OR empty barbell, depending on athlete. 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... Read More →
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06
OCT
2017

Saturday 10/7/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Coach’s Choice!!!! Skill Metcon (No Measure) Squat Clean Technique Work!!!!! Metcon Grannie (Time) “Grannie” 15 C/J 135/95 Run 400m complete “Annie” Run 400m 15 C/J 135/95 Read More →
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05
OCT
2017

Friday 10/6/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) High Knees Down Butt Kickers Back Lunges Down Bear Crawl Back Karaoke Down Karaoke Back -THEN- w/empty barbell 2 Rounds 10 Hang Snatch 10 OHS Stretch Shoulders and Hips for OHS Weightlifting Metcon (Weight) OHS 5 sets... Read More →
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04
OCT
2017

Thursday 10-5-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Row 250m ***Stretch Quads, hamstrings and claves for mile interval*** Skill Metcon (Time) Mile Interval- 400m rest 1min 400m rest 1min 400m rest 1 min 400m Metcon Metcon (Time) For Time: 21-15-9 Deadlift 225/155 Wall... Read More →
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03
OCT
2017

Wednesday 10-4-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 20 sec HS Hold or 30 sec Plank 5 Narrow Grip Push Ups 10 Sit Ups 10 Air Squats ***Stretch with emphasis on shoulders*** Weightlifting Metcon (No Measure) Strict Press 5 sets of 4 @75-80% -Go over Pistol... Read More →
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02
OCT
2017

Tuesday 10/3/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) EMOM 8 Odd: Row for Cals 10/7 Even: 7 Burpees Go over bent over Row Technique Stretch with emphasis on Lats and Shoulders Weightlifting Metcon (Weight) Strength: Bent Over Barbell Rows 3 sets of 10 135/95 (scale as... Read More →
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