HALLOWOD

CrossFit Skiatook – CrossFit

Stretching and Mobility

Metcon

Metcon (Time)

For Time

10 Burpees

31 Kettlebell Swings 53/35

10 HRPUs

31 Box Jumps 24/20

10 Burpees

31 DB Push Press 50/35

10 HRPUs

31 Pull-ups

10 Burpees

31 slam Balls

10 HRPUs

1031m Row

Wednesday 10/30/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Weightlifting

Hang Clean (5×5 )

work up in Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 Floor Bench Press 135/95

5 Ring Dips

5 Thrusters 135/95

50 DUs

Tuesday 10/29/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Overhead Squat (8×2 (@80%))

Metcon

Metcon (Time)

For Time

100 Wall Balls

Every 2 minutes

3 BW Deadlift

3 T2B

Monday 10/28/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Push Press (4×5)

(70% of 1 rep max)

Metcon

Metcon (Time)

For Time

5 Rounds

400m Run

20 Burpees

5 HSPUs

RX+

20 cal Bike

20 Burpees

30 ft Handstand Walk

Friday 10/25/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Metcon

If you dont want to do the Open WODs

Stretching and Mobility

Metcon

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Thursday 10/24/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Skills

GHDSUs

3-5 x10

Hollow Rocks

3-5 x10

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

12 Burpees

10 Alt. KB Snatches 50/35

22 DUs

Wednesday 10/23/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Shoulder Press (3×10)

Metcon

Metcon (Time)

For Time

21,15,9

Handstand push-ups

Push-ups

Pistols

Monday 10/21/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Front Squat (1×1)

1 Rep Max Day!!! Time to test your might an Find that Max!!!

Metcon

Metcon (Time)

For Time

7 Rounds

7 Front Squats 95/65

7 Burpee over Bar

7 Squat Cleans 95/65

7 Box Jumps 24/20

Chipper 10/19/2019

CrossFit Skiatook – CrossFit

Stretching and Mobility

Metcon

Metcon (Time)

For Time.

Buy in 400m run

50 box jump overs

40 push press

30 slam balls

20 kettlebell swing

10 bar muscle ups

20 kettlebell swings

30 slam balls

40 push press

50 box jump over

Cash out 400m row

RX 95/65 53/35 24/20

Comp 135/95 70/53 30/24

Friday 10/18/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

If you dont want to do the Open WODs

Stretching and Mobility

Strength

Deadlift (5×3)

Metcon

Metcon (Time)

For Time

15,10,5

Deadlift 225/155

Box Jumps 24/20

Bike cals

RX+

315/205

30/24

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