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10.24.14

CrossFit Ootlewah, Main – CrossFit Lifting: Snatch – (70% x 1, 75% x 1, 80% x 1) x 3 Jerk – heavy single Snatch push press – 3 x 3 View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions […]

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10.23.14

CrossFit Ootlewah, Main – CrossFit Lifting: Power snatch – 60% x 1 x 5 Back squat – 93% x 1 Snatch pull – 80% x 2 x 3 View Public Whiteboard Warm-up (No Measure) 3 sets: 200 m Jog 8 KB Swings 8 KB Presses 10 Lunges 8 Ring Rows HSPU + DL 8 EMOM […]

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10.22.14

CrossFit Ootlewah, Main – CrossFit Lifting: Snatch – 80% x 1 x 3 Clean & jerk – 80% x 1 x 3 Back squat – 80% x 1 Stiff-legged deadlift – 3 x 5 View Public Whiteboard Warm-up (No Measure) Run 400m 2 Sets: 10 Med Ball Front Squats 10 Second Handstand Hold 10 Max […]

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10.21.14

CrossFit Ootlewah, Main – CrossFit Lifting: Power clean – (70% x 1, 75% x 1, 80% x 1) x 3 Overhead squat – heavy single 30 sec each exercise; 3 sets: Push ball (light and fast) KB swing DB hang high-pull View Public Whiteboard Warm-up (No Measure) Row 500m @ 50-75% 3 Sets: 4 Empty […]

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10.20.14

CrossFit Ootlewah, Main – CrossFit Lifting: Front squat – 88% x 2 x 3 Clean pull – 104% (of clean) x 2 x 2 Clean deadlift – 114% (of clean) x 2 View Public Whiteboard Warm-up (No Measure) 25 Double Unders 2 Sets: 10 PVC Front Squats 50 Flutter Kicks (L+R=2) 10 Push Ups Weightlifting […]

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