15
MAY
2017

Tuesday 5-16

CrossFit Owasso – CrossFit Skill Metcon (No Measure) 16 min EMOM Min 1: 10 Plank Walks Min 2: :20/:20 Side planks (rt/left) Min 3: :30 sec weighted Plank Min 4: 40’ KB Bear Crawl 53/35 Metcon Metcon (Time) Five rounds 4 Power Cleans (155/105 lbs) 16 Alt Pistols 32... Read More →
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14
MAY
2017

Monday 5-15

CrossFit Owasso – CrossFit Weightlifting Back Squat (Find 1 RM) Metcon Metcon (Time) Run 100m 5 Muscle Ups (bar or ring) Run 200m 5 Wall Climbs Run 300m 5 Wall Climbs Run 200m 5 Muscle Ups (bar or ring) Run 100m Read More →
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12
MAY
2017

Saturday 5-13

CrossFit Owasso – CrossFit Metcon (Time) “Greg Alia” 4 RFT: 23 Russian KB swings 53/35 23 Box jumps 24/20 23 Sit ups 23 DB Snatches 35/25 23 Goblet squats 53/35 23 DU’s 23 Cleans 75/55 Then, 3:06 Plank hold Read More →
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11
MAY
2017

Friday 5-12

CrossFit Owasso – CrossFit Olympic Lifting Metcon (No Measure) C&J Complex – 6 sets 1 Hang clean + 1 Clean + 1 Jerk Rest :90 between sets Metcon Metcon (AMRAP – Reps) 12 min EMOM Min 1: 1 round Cindy Min 2: 12/10 cal row Min 3 Max rep Clean and Jerk 135/95... Read More →
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10
MAY
2017

Thursday 5-11

CrossFit Owasso – CrossFit Skill Metcon (No Measure) Rope climb technique Metcon Metcon (Time) 5 RFT: 3 Rope climbs 10 T2B 21 Back rack lunges 95/65 75 DU’s Read More →
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09
MAY
2017

Wednesday 5-10

CrossFit Owasso – CrossFit Weightlifting Metcon (No Measure) Deadlift 10-10-6-8-6-4 55,65,75,80,85,90% 1RM Rest 2-3 minutes between sets Metcon Metcon (Time) 3 RFT: 500m row 25 Sit ups 20 Push ups 15 Deadlifts 185/135 Rx+: 25 GHD, 215/155lbs Read More →
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09
MAY
2017

Wednesday 5-10

CrossFit Owasso – CrossFit Weightlifting Metcon (No Measure) Deadlift 55-95% 1RM 10-10-6-8-6-4 Rest 2-3 minutes between sets Metcon Metcon (Time) 3 RFT: 500m row 25 Sit ups 20 Push ups 15 Deadlifts 185/135 Rx+: 25 GHD, 215/155lbs Read More →
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09
MAY
2017

Kids 5-10

CrossFit Owasso – Kids (6-10) Metcon (No Measure) Skill: Deadlift-hips to box Metcon (No Measure) Switch Kids switch sides of the room when “Switch” is called Metcon (No Measure) AMRAP (in a given time) 3 deadlifts-hips to box Jump or climb up and over box 3... Read More →
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08
MAY
2017

Tuesday 5-9

CrossFit Owasso – CrossFit Skill Metcon (No Measure) EMOM for 16min 1 – :45 plank hold 2 – 4-8 strict chin ups/alt strict pull-ups each round 3 – :45 hollow body hold 4 – 8-10 chin up grip ring rows Metcon Metcon (Time) 21-15-9 Thrusters 95/65 KB... Read More →
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07
MAY
2017

Monday 5-8

CrossFit Owasso – CrossFit Weightlifting Metcon (No Measure) E3MO3M for 18 min Front squats 4 @60% 3 @65% 2@70% 3@75% 2@80% 1@90% Metcon Metcon (Time) 3 rounds for time: 30 wallballs 20/14 20 burpees 10 box jump overs 24/20 Read More →
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