February 28, 2019
CrossFit Skiatook – CrossFit
Self Myofacial Release
Dynamic Stretching
Metcon (Time)
4 Rounds
50 Large Rope Skips
50 DU
Then:
4 Rounds
25 Calorie Bike
250 Row
4 Rounds
50 Large Rope Skips
50 DU
Then:
4 Rounds
25 Calorie Bike
250 Row
20 AMRAP
2 Bar Muscle Ups
4 HSPU
8 Goblet Squats 53/35
10 Calories – Row
20 Sit Ups
COMP 70/53 – Bike – GHD Abs
21 DU
15 Squat Cleans
9 Burpees Over Bar
21 DU
15 Power Cleans
9 Burpees Over Bar
21 DU
15 Hang Cleans
9 Burpees Over Bar
RX 115/85
Comp 155/105
21 Calories
15 Squat Snatch
9 T2B
21 Calories
15 Power Snatch
9 T2B
21 Calories
15 Hang Snatch
9 T2B
RX 95/65 – Row
Comp 135/95 – Bike
Open Gym 2-4 PM Open 19.1
Coach Choice
Crossfit Games Open WOD 19.1
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
For Time: 95/65
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 OHS
20 Front Squats
4 Burpees at the beginning of each minute
WOD starts with Burpees
3 Rounds
250 Row
3 Wall Walks
12 Min Clock
1,2,3,4,5,6,7,8…….
HSPU
Pistol
40, 30, 20, 10
KB Swings
KB Box Step Overs
V-Ups
RX 53/35 24/20
Comp 70/53 – 24/20
