January 31, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Back Squat (12 X 2 @80%)

Metcon (Time)

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

Floor Bench Press

Floor Barbell Wipers

RX 95/65

Comp 135/95
Floor Wipers

Feet touch left plate then right plate is 1 rep

January 30, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Skills

Athletes Choice – 15-20 Mins

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

January 29, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Deadlift (12 X 2 @ 80 %)

Metcon (AMRAP – Rounds and Reps)

18 AMRAP

3 HSPU

6 Pistols

9 Calories

30 DU

January 28, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Felix the Cat (Time)

6 Rounds

9 Burpees

9 Box Jumps

9 Pull Ups

9 Thrusters 45/35

9 T2B

Skills

Work on skills with any remaining time

January 24, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Strength

15 Mins Bar Muscle Up Practice

Metcon (Time)

RX – 2000 meter row for time

EMOM 2 Burpees

Or

Comp – 100 Calories on Bike

EMOM 2 Burpees

January 22, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Time)

6 Rounds

10 Burpee Cluster

10 T2 Bar

RX 95/65

Comp 135/95
Burpee Cluster – A push up from the bar into a clean and press

January 21, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Tabata

Double Unders

Marie (AMRAP – Rounds and Reps)

17 AMRAP

26 Air Squats

7 SDLHP 175/120

17 Burpees over Bar

January 18, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Deadlift (12 X 2 @ Body Weight )

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

January 17, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Tabata

1. Flutter Kicks

2. V-Ups

Metcon (Time)

For Time:

1,2,3,4,5

Bear Complex

HSPU

then:

10,9,8,7,6

Calories

Burpees Over Bar

RX 115/85 – Rower

Comp 185/115 -Bike

January 16, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Strength

3 X 3 Wall Walks

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

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