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
1,2,3,4,5,6,7,8,9,10
Odd: Bike Calories
Even: Row Calories
100 Run between sets
Work up to 3 rep max
Plank from Med Ball
5 X 5 Strict Pull Ups
21 AMRAP
7 Deadlifts
14 Box Jumps
21 Barbell Push Ups
RX 225/135 – 24/20
COMP 315/225 – 30/24 – Ring Push Ups
3 Rounds
9 Calories Bike
9 Calories Row
39 DU
21 Push Jerks – 185/125
15 Push Press – 155/105
9 Strict Press – 115/85
3 Rounds
300 Row
30 DU
15 Pull Ups
21 Back Squats – 225/145
15 Front Squats – 205/135
9 OHS – 185/135
20 AMRAP
5 Power Snatch
10 T2B
10 Calories
15 Goblet Squats
RX 95/65 – 53/35 – Row
COMP 135/95 – 70/53 – Bike
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
5 X 10 Barbell Dealifts
27-21-15-9-6
Calories
Box Step Ups
K2Chest
3@70%
3@80%
3@90%
21 – 15 – 9 – 6
SDLHP
Box Jumps
RX – 95/65 – 24/20
Comp – 145/95 – 30/24
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
Coach Choice
