July 31, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Sumo Deadlift (5 X 5 @70%)

Metcon (Time)

21 – 15 – 9 – 6 – 3

SDLHP

Box Jumps

Run 200 after each set

RX 95/65 – 24/20

Comp 135/95 – 30/24

July 30, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Strength

4 X 10 Behind the back Press

Metcon (No Measure)

20 EMOM

10 Calories & 1 Squat Clean @ 135/95 – odd

10 T2B & 1 Hang Clean – even

Comp 12 reps / 185/135

July 29, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Strength

4 X 10 KB Kneeling Press (each Arm)

Metcon (Time)

CHIPPER

1000 Row

800 Run

60 DU

40 T2B

30 Calories

20 Clean & Press 135/95

10 Muscle Ups

July 26, 2019

CrossFit Skiatook – CrossFit

Open Gym

Open Gym

Work on skills, Olympic lifts, benchmark WOD’s, etc.

July 25, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Snatch (12 X 2 @ 70%)

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

200 Run

5 Squat Snatch 135/95

100 Farmers Carry 53/35 (2kb)

300 Row

Comp 155/105 – 70/53

July 24, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Wall Walks (10)

Metcon (Time)

800 Run

80 DU

8 Floor 2 Overhead

600 Run

60 DU

6 F2O

400 Run

40 DU

4 F2O

RX 135/95

COMP 185/135

July 23, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Rope Climb (5-7 Reps)

Metcon (AMRAP – Rounds and Reps)

21 AMRAP

21 Back Squats

14 T2B

14 Front Squats

21 Pull Ups

7 OHS

7 T2B

RX 95/65

Comp 135/95

July 22, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Push Press (12 X 2 @ 70% )

Metcon (Time)

400 Buy – In

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

BW Deadlifts

Calories Bike

Box Jumps 24/20

400 – Buy – Out

July 19, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (AMRAP – Rounds and Reps)

16 AMRAP

2 HSPU

4 Pistols

6 Calories Bike

8 C2B Pull Ups

July 18, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Time)

4 Rounds

20 Alt DB Snatch

30 Wall Ball Shots

400 Run

RX 50/35 – 20/14

Comp – Run w/ WB

FREE 2 WEEK TRIAL