June 28, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Warm-up

Athletes Choice

Metcon (Time)

6 Rounds

25 DU

25 Wall Ball Shots 20/14

June 27, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Back Squat (12 X 2 @ 70% )

Metcon (Time)

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

Power Cleans

1 Rope Climb

RX 135/95

Comp 155/105

Scaled – 3 Pull ups after each set of Cleans

June 26, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Bench Press (12 X 2 @ 80%)

Metcon (AMRAP – Rounds and Reps)

14 AMRAP

4 HSPU

6 Pistols

8 Burpees

10 Calories

June 25, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Weight)

1 Rep Max Deadlift

1 Rep Max Push Jerk

1 Rep Max Overhead Squat

Total weight of 3 lifts

Deadlift

Push Jerk

Overhead Squat

June 24, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Push Press (5 X 5 @ 70%)

Metcon (Time)

4 Rounds

400 Run

40 DU

4 Clean & Jerk

RX 155/105

Comp 185/135

June 21, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (No Measure)

Deck of Cards

Clubs – KB Swings 53/35

Spades – Floor 2 Overhead

Hearts – DU

Diamonds – SDLHP 95/65

ACES – 1 Rope Climb

Joker 3 Bear Complex
30 minute clock, athletes work at their own pace.

June 20, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Deadlift (12 X 2 @ 80%)

Metcon (Time)

4 Rounds

10 Alt DB Snatch – 50/35

20 Pull Ups

20 Db Box Step Overs 24/20

June 19, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Tabata

Burpees 2 Wall Ball Shot

Metcon (Time)

25 Back Squats RX 135/95 Comp185/115

400 Run

25 Front Squats RX 115/85 Comp 155/105

400 Run

25 OHS RX 95/ 65 Comp 135/95

400 Run

June 18, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Strength

5 X 10 Ring Push Ups

Metcon (Time)

4 Rounds

5 Deadlifts – 315/225

10 Calories – Row

15 Box Jumps – 24/20

200 Run

Comp 405/315 – Bike – 30/24

June 17, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Handstand Push-ups (12 X 2 Strict )

Metcon (Time)

3 Rounds

800 Run

50 Sit Ups

Comp w/ 20/14 Med Ball sit ups & run

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