02
JUL
2017

Monday 7-3-2017

CrossFit Owasso – CrossFit Weightlifting Back Squat (Find 10 RM (no less than 3 attempts)) Metcon Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Power Clean 115/75 1-2-3-4-5-6-7-8-9-10 Bar Facing Burpees Rx+ 135/95 Read More →
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30
JUN
2017

Saturday 7-1

CrossFit Owasso – CrossFit Metcon Metcon (Time) Teams of 2 divide work as you choose 50 Back Squat 135/95 40 Pull Ups 30 Push Press 135/95 50 Front Squat 95/65 40 Pull Ups 30 Push Press 95/65 50 OHS 65/45 40 Pull Ups 30 Push Press 65/45 Read More →
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29
JUN
2017

Friday 6-30

CrossFit Owasso – CrossFit Metcon 1000m Row (Time) Max Effort 1000m Row Metcon Metcon (Time) 3 Rounds 12 Front Rack Lunges alt 95/65 12 Push Press 95/65 Rx+ 135/95 Read More →
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28
JUN
2017

Thursday 6-29

CrossFit Owasso – CrossFit Olympic Lifting Metcon (No Measure) 10 min EMOM 2 Squat Snatch @50-75% increase as you go, do not exceed 75% Metcon Metcon (AMRAP – Reps) 15min AMRAP 5 Hang Power Snatch 75/55 5 Wall Balls 20/14 10 “ “ 10 “ “ 15 “ “ 15 “ “ ………and so... Read More →
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28
JUN
2017

Thursday 6-29

CrossFit Owasso – CrossFit Olympic Lifting Metcon (No Measure) 10 min EMOM 2 Squat Snatch @50-75% increase as you go, do not exceed 75% Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP 5 Hang Power Snatch 75/55 5 Wall Balls 20/14 10 “ “ 10 “ “ 15 “ “ 15 “ “... Read More →
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27
JUN
2017

Wednesday 6-28

CrossFit Owasso – CrossFit Weightlifting Deadlift (Find 5rm touch and go deadlift) NO BOUNCE Metcon Metcon (Time) 4 Rounds For Time: Run 400m 8 Hang Power Cleans 95/65 16 Sit Ups 24 Double Unders Rx+ 115/75 and GHD Sit ups Read More →
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26
JUN
2017

Tuesday 6-27

CrossFit Owasso – CrossFit Weightlifting Metcon (No Measure) Strict Press 5×5 @60-70% Metcon Metcon (AMRAP – Rounds and Reps) 20min AMRAP Row 250m 6 Ring Dips 12 KB Swings 1.5/1 18 Goblet Squats 1.5/1 Rx + 2/1.5 Read More →
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25
JUN
2017

Monday 6-26

CrossFit Owasso – CrossFit Weightlifting Overhead Squat (Find 3RM ) No less than 5 sets Metcon Metcon (Time) 50 Lunges with plate overhead 45/25 40 Pull Ups 30 Thrusters 95/65 20 Burpees 10 Squat Cleans 135/95 Read More →
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23
JUN
2017

Saturday 6-24

CrossFit Owasso – CrossFit AdamBrown (Time) Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball 145 pound Clean, 24... Read More →
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22
JUN
2017

Friday 6-23

CrossFit Owasso – CrossFit Weightlifting Push Press (Find 1RM ) Metcon Metcon (Time) 3 Rounds Run 400m or Row 500m 10 DB Thrusters 40/20 15 T2B 20 Walking Lunges 40/20 Read More →
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