26
DEC
2017

Wednesday 12/27/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Snatch Warm Up w/ pvc/trainer bar or barbell 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... Read More →
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25
DEC
2017

Tuesday 12-26-17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 3:00 of Couch Stretch each side -then- 40 calories on the Rower Please stretch hips and hamstrings if you still feel tight. Weightlifting Metcon (Weight) Backsquat 5 sets of 5 @ 90% of last weeks 5RM Search=... Read More →
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22
DEC
2017

Twelve Days of Christmas

CrossFit Owasso – Bootcamp PM & Weekends Metcon “12 Days of Christmas” (Time) Performed just like the song 1, 2-1, 3-2-1, 4-3-2-1, etc.all the way through 12 1 Snatch 135/95 2 Jerks 135/95 3 Cleans 135/95 4 Bar Over Burpees 5 “Golden” Ring Dips 6 Box Jumps... Read More →
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22
DEC
2017

Twelve Days of Christmas

CrossFit Owasso – CrossFit Metcon “12 Days of Christmas” (Time) Performed just like the song 1, 2-1, 3-2-1, 4-3-2-1, etc.all the way through 12 1 Snatch 135/95 2 Jerks 135/95 3 Cleans 135/95 4 Bar Over Burpees 5 “Golden” Ring Dips 6 Box Jumps 24/20 7 KB Swings... Read More →
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21
DEC
2017

Friday 12/22/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) AMRAP 6:00 With a partner, alternating rounds 10 Wall Balls 5 Box Jumps Mobilize for Push Jerks Tall Jerks Weightlifting Metcon (Weight) Push Jerk 5 sets 5 reps @ 70% Metcon Metcon (Time) 21-15-9 Hang Squat Snatch... Read More →
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21
DEC
2017

Friday 12/22/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) AMRAP 6:00 With a partner, alternating rounds 10 Wall Balls 5 Box Jumps Mobilize for Push Jerks Tall Jerks Weightlifting Metcon (Weight) Push Jerk 5 sets 5 reps @ 70% Metcon Metcon (Time) 21-15-9 Hang Squat Snatch... Read More →
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20
DEC
2017

Thursday 12/21/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 9-6-3 95/65lb Power Cleans Run 200m after each round Stretch Posterior Chain in prep for Deadlift Weightlifting MisFit Deadlift (12-12-12) Deadlift 12-12-12 Like last week, work up to heavy weight that you can do 12... Read More →
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20
DEC
2017

Thursday 12/21/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) 9-6-3 95/65lb Power Cleans Run 200m after each round Stretch Posterior Chain in prep for Deadlift Weightlifting MisFit Deadlift (12-12-12) Deadlift 12-12-12 Like last week, work up to heavy weight that you can do 12... Read More →
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19
DEC
2017

Wednesday 12/20/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) Banded Shoulder Stretches 5 Rounds 5 Snatch Grip Press 5 Snatch Grip Push Press 5 Sotts Press Metcon Metcon (No Measure) Power Snatch Singles @60-75% Drop and Reset between reps 5 Rounds :60 on 2:00 off Metcon... Read More →
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18
DEC
2017

Tuesday 12/19/17

CrossFit Owasso – CrossFit Warm-up Warm-up (No Measure) AMRAP 8:00 Row 250 5 Pull Ups 10 Sit Ups -Mobilize for 5RM Back Squat- Weightlifting MisFit Back Squat (Find 5RM) Dont skip leg day! Metcon Metcon (AMRAP – Reps) AMRAP 2 Minutes x 6 Rest :60 Row 250/200m 15 Toes... Read More →
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