28
NOV
2017

Wednesday 11/29/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of Cindy 5 pull ups 10 push ups 15 air squats -Banded shoulder mobility- Weightlifting Push Press (1RM) Take your time and warm up. Find your new one rep max. Metcon Cycle 2 Test Week Day3 (AMRAP –... Read More →
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28
NOV
2017

Wednesday 11/29/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of Cindy 5 pull ups 10 push ups 15 sit ups -Banded shoulder mobility- Weightlifting Push Press (1RM) Take your time and warm up. Find your new one rep max. Metcon Cycle 2 Test Week Day3 (AMRAP – Rounds... Read More →
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27
NOV
2017

Tuesday 11/28/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3:00 of Glute Activation 25 Hip Extensions then 10 Rounds 6 Squat Jumps 2 Burpees Weightlifting Back Squat 3RM Spend 20-25 minutes warming up the squat to hit the heavy triple. Best way to approach is heavy singles and... Read More →
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26
NOV
2017

Monday 11/27/17

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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26
NOV
2017

Monday 11/27/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Snatch Warm Up Olympic Lifting Snatch (1 RM) Olympic Meet Style, warm up and then you have three attempts to find 1RM Metcon Cycle 2 Test Week Day1 (Time) 5 Rounds 8 Deadlift 155/105lbs 20 Double Unders 8 Power Cleans... Read More →
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24
NOV
2017

11/25/2017

CrossFit Owasso – Lean&Clean Bootcamp Metcon (No Measure) n 2 mins: Run 400M In 2:30 Run 400M 3 burpees In 3 mins: Run 400M 5 push ups In 3:30: Run 400M 5 burpees In 4 mins: Run 400M 10 push ups In 4:30 Run 400M 10 burpees In 5 Mins: Run 600M 10 burpees 10 push ups Read More →
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24
NOV
2017

Saturday 11/25/17

CrossFit Owasso – CrossFit Skill Metcon (No Measure) Warm Up -then- Snatch technique overview w/Alicia Metcon Metcon (AMRAP – Rounds and Reps) 20min AMRAP w/ a partner Alternate full rounds of work 200m Row 5 KB Swings 53/35 10 Wall Balls 20/14 Read More →
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23
NOV
2017

Friday 11/24/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 9 Bar Facing Burpees 9 Thrusters 65/55lbs 7,7,5,5,3,3 Olympic Lifting Metcon (No Measure) Power Clean 4 sets of 1 rep Clean Pull 4 sets of 1 rep Clean Deadlift 4 sets of 1 rep Metcon Metcon (AMRAP – Reps) AMRAP 2... Read More →
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22
NOV
2017

Thursday 11/23/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) AMRAP 8 10 PVC Pass Throughs 6 DB Power Snatches 35/25lbs 10 Box Jump Overs 24/20 6 DB Power Snatch Olympic Lifting Metcon (No Measure) Snatch Warm Up 4 sets of 2 reps @ 60-70% w/ pause at knee drop and reset... Read More →
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21
NOV
2017

Wednesday 11/22/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 4 Rounds Row 200/150m 10 Push Press w/ light weight and a 2-sec pause at the top of each rep Weightlifting Metcon (Weight) Push Press 4×4 @ 82.5% Go heavier than last week Metcon Metcon (Time) 5 Rounds 6 Front... Read More →
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