November 30, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Time)

1,2,3,4,5,6,7,8,9,10

Odd: Bike Calories

Even: Row Calories

100 Run between sets

Power Clean (5 X 3 )

Work up to 3 rep max

November 29, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Tabata

Plank from Med Ball

Strength

5 X 5 Strict Pull Ups

Metcon (AMRAP – Rounds and Reps)

21 AMRAP

7 Deadlifts

14 Box Jumps

21 Barbell Push Ups

RX 225/135 – 24/20

COMP 315/225 – 30/24 – Ring Push Ups

November 28, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Time)

3 Rounds

9 Calories Bike

9 Calories Row

39 DU

BAMFV2 (Time)

21 Push Jerks – 185/125

15 Push Press – 155/105

9 Strict Press – 115/85

November 27, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Time)

3 Rounds

300 Row

30 DU

15 Pull Ups

BAMF (Time)

21 Back Squats – 225/145

15 Front Squats – 205/135

9 OHS – 185/135

November 26, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Turkish Get Up (5 Sets)

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

5 Power Snatch

10 T2B

10 Calories

15 Goblet Squats

RX 95/65 – 53/35 – Row

COMP 135/95 – 70/53 – Bike

November 21, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Weight)

Snatch Ladder

Power Snatch

2@50%

2@60%

2@70%

2@80%

1@90%

Hang Snatch

Same reps as Power

Squat Snatch

Same as others
Score is the average of all three heaviest lifts of each Snatch

November 20, 2018 BC

CrossFit Skiatook – Boot Camp

Self Myofacial Release

Dynamic Stretching

Strength

5 X 10 Barbell Dealifts

Metcon (No Measure)

27-21-15-9-6

Calories

Box Step Ups

K2Chest

November 20, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Back Squat (3 X 3)

3@70%

3@80%

3@90%

Metcon (Time)

21 – 15 – 9 – 6

SDLHP

Box Jumps

RX – 95/65 – 24/20

Comp – 145/95 – 30/24

November 19, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Muscle-ups (5 X 5 Bar Muscle Ups / Progressions )

Metcon (Time)

4 Rounds

20 Wall Ball Shots 20/14

5 Pull Ups & 10 Calories

20 KB Swings

5 Pull Ups & 10 Calories

20 Alt. OH Barbell Lunges

5 Pull Ups & 10 Calories

RX Rower – 75/55

Comp Bike – 95/65

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