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 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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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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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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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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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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20
NOV
2017

Tuesday 11/21/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Row/Bike/Run for 3:00 then 15 Empty Bar Squat 30 Alt Lunges w/bar on back Weightlifting Metcon (No Measure) Back Squat Speed Work (slow down, fast up) 8 sets of 3 reps @ 67.5% Metcon Metcon (AMRAP – Rounds... Read More →
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19
NOV
2017

Monday 11/20/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) All w/ an empty bar 10 RDLs 10 Muscle Cleans 10 Strict Press 10 Clean Pulls 10 Power Cleans 10 Push Press 10 Squat Clean 10 Split Jerks Olympic Lifting Metcon (Weight) Clean and Jerk 6 sets of 3 reps @ 75-80% Drop... Read More →
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