May 31, 2019
CrossFit Skiatook – CrossFit
Self Myofacial Release
Dynamic Stretching
Tabata
T-Push Ups
V-Ups
Metcon (Time)
2 Rounds
20 Back Squats
400 Run
20 Front Squats
400 Row
RX 135/95
Comp 185/135
T-Push Ups
V-Ups
2 Rounds
20 Back Squats
400 Run
20 Front Squats
400 Row
RX 135/95
Comp 185/135
21 – 15 – 9
SDLHP
KB Swings
Box Jumps
Run 400 after each set
RX 115/85 – 53/35 – 24/20
Comp 155/105 – 70/53 – 30/24
Choose any Barbell lift 12 X 2 @ 80%
Kinda Like Karen
150 Wall Ball Shots 20/14
EMOM 10 DU
Bar / Ring Muscle Progressions
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Partner WOD 900am Class Only
MURPH
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Work on olympic lifts, skills, gymnastics, etc.
MURPH tomorrow!
Coaches Choice
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
5 Rope Climbs
5 Rounds
12 Push Press 135 /95
20 Box Jumps
