Monday 9-30-19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Overhead Squat (5×5)

Work up to a heavy set of 5

Metcon

Metcon (Time)

For Time (30 min cap)

21 Pull-ups

400m Run

13 Overhead Squat 135/95

800m Run

13 Overhead Squat 135/95

400m Run

21 Pull-ups

RX+

Chest to Bar Pull-ups

#155/115

Friday 9/27/19

CrossFit Skiatook – CrossFit

Mobility

Dynamic Stretching

Metcon

Accessory Work

3-5 set

A) Max height Box Jump

B)3-5 sets Sled Push

1 Sled Pushes(Down and Back is one)

Women sled – 2(45#) Plates

men sled – 4(45#) Plates

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Thursday 9/26/19

CrossFit Skiatook – CrossFit

Mobility

Dynamic Stretching

Strength

Hang Snatch (8×2)

Metcon

Metcon (Time)

RX

2 Rounds for time

12-9-6

Pull-ups

Snatches 95/65

RX+

2 Rounds for time.

9-6-3

Bar MUs

Snatches 135/95

Wednesday 9/25/19

CrossFit Skiatook – CrossFit

Mobility

Dynamic Stretching

Strength

Front Squat (5×3)

Try to work up to a new 3 rep max

Metcon

Metcon (Time)

For Time

100 Sit-ups

80 Air Squats

60 Push-ups

40 Lunges

20 Pull-ups

10 HSPUs

Tuesday 9/24/19

CrossFit Skiatook – CrossFit

Mobility

Dynamic Stretching

Strength

Power Clean (10 min. EMOM)

3 power cleans

Metcon

Metcon (Time)

For Time.

800m Run

100 DUs

600m Run

75 DUs

400m Run

50 DUs

3 Burpee penalty for any brake in the DUs.
Start back on the number you broke on and keep going.

Metcon

Monday 9/23/19

CrossFit Skiatook – CrossFit

Mobility

Strength

Split Jerk (5×2 @75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

Buy-In: 50 Wallballs (20/14)

12 Deadlifts 185/135

12 Burpee Over Bar

Rest 3 Min.

5 min AMRAP

Buy-In: 35 Wallballs (20/14)

9 Deadlifts 225/155

9 Burpee Over Bar

Rest 3 Min.

5 min AMRAP

Buy-In: 20 Wallballs

6 Deadlifts 275/185

6 Burpee Over Bar

Friday 9/20/19

CrossFit Skiatook – CrossFit

Dynamic Stretching

Mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

21 Sit-ups

15 Hang Power Cleans 95/65

9 Handstand Push-ups

2 Min Rest

7 Min AMRAP

9 Push Press 95/65

15 Burpee Box Jumps 24/20

21 Air Squats

RX+

135/95

Thursday 9/19/19

CrossFit Skiatook – CrossFit

Dynamic Stretching

Strength

Bear Complex (12 min EMOM)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Round for Time

10 Power Cleans 135/95

100 m KB Farmers Carry 53/35

RX+ 155/105 70/53

Wednesday 9/18/19

CrossFit Skiatook – CrossFit

Dynamic Stretching

Strength

Bench Press (5×5)

Skill work.

Practice Handstand/Handstand walks in between sets of Bench press

Metcon

Metcon (Time)

4 Rounds for Time

400m Run

9 KB Swings 53/35

15 HR push-ups

21 Cal Row

Tuesday 9/17/19

CrossFit Skiatook – CrossFit

Dynamic Stretching

Strength

3 Position Snatch (10×1)

Squat Snatch + Mid Hang Squat Snatch + High Hang Squat Snatch
Conquering all 3 Snatches is one rep.

Metcon (Time)

For Time (30 min Cap)

30-20-10

DB Power Snatches 40/25

Box Jumps 24/20

Right into

10-20-30

Over Head Lunges 35/15

Cal Bike

RX+

50/35 Snatches

30/24 Box Jumps

45/25 OH Lunges
Each arm is one rep. Each leg is one rep.

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