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9.23.14

CrossFit Ootlewah, Main – CrossFit Olympic lifting class only: Power snatch – (60% x 1, 65% x 1, 70% x 1) x 3 Jerk – heavy single 3 sets: 5 snatch push press – 70% 10 DB chainsaw rows 15 Hanging leg raises 1 min rest View Public Whiteboard Warm-up 4 min ankle and hip […]

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9.22.14

CrossFit Ootlewah, Main – CrossFit View Public Whiteboard Weightlifting Olympic Lifting Class Only: Back squat – 78% x 3 x 10 Snatch pull – 93% (of snatch) x 3 x 2 Snatch deadlift – 103% x 3 x 1 Warm-up 10′s (No Measure) 2 Rounds: 10 Jump Squats 10 Kip Swings 10 Up Down Dogs […]

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9.20.14

CrossFit Ootlewah, Main – CrossFit View Public Whiteboard Warm-up Mobility as needed.. Coach’s Pick (No Measure) Coach for the day will pick the warm-up Metcon Touch base on Cleans Difference b/w Russian and American swings Metcon (Time) 2 person Team WOD 15 Clean 135/95 30 K2E 30 Box Jumps 40 Push-ups 40 Sit-ups 40 DU […]

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9.19.14

CrossFit Ootlewah, Main – CrossFit Snatch – max Clean & jerk – max Back squat – max (no misses) Stiff-legged deadlift – 3 x 5 View Public Whiteboard Warm-up 1:00 Holds (No Measure) 200m 1:00 Handstand Hold 1:00 DU work 1:00 Handstand Hold 1:00 DU work 200m Gymnastics 8 min EMOM Muscle-ups/HSPU/L-sit OTM x 8 […]

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9.18.14

CrossFit Ootlewah, Main – CrossFit Power clean – (60%x1, 65%x1, 70%x1) x 3 Overhead squat – max for the day 4 sets; no rest: 15 DB muscle snatch 15 pull-ups View Public Whiteboard Warm-up (No Measure) 5 mins of Olympic Banded Squat on the wall. 3 rounds: 10 Air Squats 5 Up/Down Dogs 10 Med […]

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