December 31, 2018
CrossFit Skiatook – CrossFit
Self Myofacial Release
Dynamic Stretching
EBBA (Time)
4 Rounds
74 DU
17 Power Cleans 110/65
14 Should to Overhead 110/65
53 Calorie Row
4 Rounds
74 DU
17 Power Cleans 110/65
14 Should to Overhead 110/65
53 Calorie Row
Row 1000
7 Squat Clean & Jerk 135.95
50 Push Ups
7 SCJ
50 Sit Ups
7 SCJ
50 Box Jumps 24/20
7 SCJ
50 Pull Ups
7 SCJ
Run 1000
2000 Row for Time
5 Rounds
50 DU
10 Ground to Overhead
RX 95/65
Comp 135/95
3 Rounds
5 Pull Ups
10 Push Ups
10 Sit Ups
15 Air Squats
21 – 15 – 9
Power Cleans
Push Press
Pull Ups
Calories
RX 115/85 – Row
Comp 155/105 – Bike
12 DAY OF CHRISTMAS & DIRTY SANTA GIFT EXCHANGE
12 Days of Christmas
1. Burpee Over Bar
2. V-Ups
3. Power Cleans
4. Push Press
5. Goblet Squats 53/35
6. KB Swings 53/35
7. SDLHP
8. Pull Ups
9. Power Snatch
10. DU
11. Thrusters
12.. OHS
RX 75/55 Barbell
Coach Choice
For Time
500 Row / Bike 50 Cal
25 DU
400 Row / Bike 40 Cal
25 DU
300 Row / Bike 30 Cal
25 DU
200 Row / Bike 20 Cal
25 DU
500 Row / Bike 50 Cal
Comp Bike
20 EMOM
2 Deadlifts
RX 225/135
Comp 315/225
40 total reps
16.2 or 16.2 scaled
500 Row
20 Push Ups
20 Sit Ups
20 Air Squats
Then practice Cleans
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
