16
MAY
2018

CF 5/17/18

CrossFit Owasso – CrossFit Weightlifting Metcon (Weight) Snatch Every :30 for 6 Minutes 1 Rep at 75-80% Metcon Metcon (Time) 3 Rounds ( Read More →
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16
MAY
2018

CF 5/17/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) w/ PVC 30 pass-thrus 20 OHS 10 Sott’s press then grab barbell 3 rounds 10 Strict press 10 High hang snatch 5 thrusters Mobilize shoulders for snatch work Weightlifting Metcon (Weight) Snatch Every :30 for 6... Read More →
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15
MAY
2018

CF 5/16/18

CrossFit Owasso – CrossFit Weightlifting MisFit Back Squat (5 sets x 2 reps) Dont skip leg day! @90%+ Metcon Metcon (Time) 50-35-20 (Time cap: 20 minutes) Wallballs 20/14lbs Push Ups Run 400m after each set of Push UpsGood bye arms. Have your best athletes push the pace... Read More →
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15
MAY
2018

CF 5/16/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Row 500m 30sec wall sit 20 Air squats 10 Pushups grab barbell 2 Rounds 10 Good mornings 10 Back squats 10 Push-ups Mobilize legs and back for BS Weightlifting MisFit Back Squat (5 sets x 2 reps) Dont skip leg day!... Read More →
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14
MAY
2018

CF 5/15/18

CrossFit Owasso – CrossFit Weightlifting Power Clean to Push Jerk (5 sets x 5 reps) Touch and Go 5×5Heavier 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... Read More →
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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)... Read More →
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13
MAY
2018

CF 5/14/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Row 500m 20 Air squats 15 Push-ups 10 Pull-ups grab barbell 3 rounds 5 Good mornings (slow and controlled) 5 RDL (feel burn in hamstrings) 5 Push press from behind the neck Mobilize back for DL Weightlifting MisFit... Read More →
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13
MAY
2018

CF 5/14/18

CrossFit Owasso – CrossFit Weightlifting MisFit Deadlift (5 sets x 3 reps) Deadlift the prescribed sets and reps. Slow and controlled with good form.ero Bounce @75-87.5% of 1RM Metcon Metcon (Time) Teams of 3 Run 3 miles Alternate 400m RunsJust like the 6K Row, the goal... Read More →
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11
MAY
2018

CF 5/12/18

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Run 200m 1 min couch stretch each side 1 min pigeon stretch each side Floor stretches Mobilize shoulders Metcon Baseline Lite (Time) 250m Row 20 Air Squats 15 Sit-ups 10 Push-ups 5 Pull-upsHeats as necessary. GO HARD!... Read More →
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11
MAY
2018

CF 5/12/18

CrossFit Owasso – CrossFit Metcon Metcon (Time) 8 rounds (Partners alternate movements) 20 Plyo Push Ups 20 Box Jumps 24/20 20 Kettlebell Swings 53/35 20 MedBall Sit Ups w/ Twist 200m Run Read More →
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