Thanksgiving with the Girls

CrossFit Skiatook – CrossFit

Stretching and Mobility

Metcon

Metcon (Time)

‘Thanksgiving with the Girls’

For Time

ANGIE’S HOUSE

20 Pull-ups

20 Push-ups

20 Sit-ups

20 Air Squats

HELEN’S HOUSE

400m Run/500m Row

21 KBS 53/35

12 Pull-ups

FRAN’S HOUSE

15 Thrusters 95/65

NANCY’S HOUSE

400m Run/500m Row

15 Overhead Squats 95/65

GRACE/ISABEL’S HOUSE

20 Ground 2 Overhead 95/65

KELLY’S HOUSE

400m Run/500m Row

30 Box Jump 24/20

30 Wall Balls 20/14

Thanksgiving with the Girls

CrossFit Skiatook – CrossFit

Stretching and Mobility

Metcon

Metcon (Time)

‘Thanksgiving with the Girls’

For Time

ANGIE’S HOUSE

20 Pull-ups

20 Push-ups

20 Sit-ups

20 Air Squats

HELEN’S HOUSE

400m Run/500m Row

21 KBS 53/35

12 Pull-ups

FRAN’S HOUSE

15 Thrusters 95/65

NANCY’S HOUSE

400m Run/500m Row

15 Overhead Squats 95/65

GRACE/ISABEL’S HOUSE

20 Ground 2 Overhead 95/65

KELLY’S HOUSE

400m Run/500m Row

30 Box Jump 24/20

30 Wall Balls 20/14

Wednesday 11-27-19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Bench Press (5×5 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

17 Min. AMRAP

20 Cal Bike

10 SDLHP 95/65

20 Alt. Lunges

10 HRPUs

Tuesday 11-26-19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

1 Power Snatch + 1 Snatch Balance (10×1)

10 min. EMOM @ 75% of PS

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min. AMRAP

10 HSPUs

15 T2B

10 Burpees

Monday 11-25-19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Push Press (5×3)

@75%

Metcon

Metcon (Time)

For Time

2 Rounds

50 DUs

10 Alt. DB Snatches 50/35

40 DUs

10 DB Squats 50/35

30 DUs

10 Alt. DB Snatches 50/35

20 DUs

10 DB Squats 50/35

Saturday 11/23/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Metcon

Metcon (AMRAP – Reps)

TEAMS OF 2

10 min. AMRAP

50 Wall Balls 20/14

40 Power Cleans 95/65

30 Cal Row

20 Pull-ups

Rest 2 min.

10 min. AMRAP

9 Cal Bike

15 Burpee Box Jumps 24/20

21 KB Swings 50/35

Rest 2 min.

10 min. AMRAP

15 Power Snatch 75/55

30 DUs

Friday 11/22/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Deadlift (3×5)

@75.5%

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Thursday 11/21/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

12 Min. EMOM

Even – Bent over Rows

odd – strict Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min. AMRAP

2 Rope Climbs

6 Pull-ups

10 KB Swings 50/35

Wednesday 11/20/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Front Squat (8×2)

8 Min. EMOM @ 80% of Max

Metcon

Metcon (Time)

18-15-12-9-6-3

Thrusters 75/55

Box Jump Overs 24/20

Power Snatches 75/55

Tuesday 11/19/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

2 power cleans + 1 Jerk (10×1)

10 min. EMOM
@ 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

21 Min AMRAP

30 Sit-ups

20 Cal Bike

10 C&J 95/65

RX+ GHDSUs, 135/95

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