Tue. 12/31/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Back Squat (5×2)

Try to go heavy today around 85 to 90% of 1 Rep max

Metcon

Metcon (Time)

for time

31 Push press 95/65

31 Pull-ups

31 Snatches 95/65

31 sit-ups

31 T2B

31 Push-ups

31 Box Jumps 24/20

31 Back Squats 95/65

31 Unbroken DUs

31 Bent-over rows 95/65

31 Burpees

31 KB Swings 53/35

365m Row

Mon 12/30/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

1 Clean + 1 Hang Clean (8×1)

work up to 85% of one rep hang clean max, then start your 8×1

Metcon

Metcon (Time)

for Time

Buy in 100 DUs

21 G2OH 95/65

3 Rope Climbs

15 G2OH 95/65

2 Rope Climbs

9 G2OH 95/65

1 Rope Climbs

cash out 100 DUs

RX+ 135/95

Legless Rope Climbs

Sat 12/28/19

CrossFit Skiatook – CrossFit

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

Fri – 12/27/19 BC

CrossFit Skiatook – Boot Camp

Stretching and Mobility

Metcon

Metcon (No Measure)

DECK OF CARDS

Hearts – Cal Bike

Clubs – Battle Ropes

Spades – Pull-ups/Ring Rows

Diamonds – K2E

Jokers – 500m Row

Fri – 12/27/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Push Press (7×3)

Metcon

Metcon (Time)

For Time

10 Rounds

10 Air Squat

10 KB Push Press 35/18

Thur 12/26/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Deadlift (8×3 @ 60% of Max)

90 sec rest b/w sets

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Tue – 12/24/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Skills

Take about 15 minutes to practices

A) KB Snatches

and

B) Handstand walks

Metcon

Metcon (Time)

4 Rounds for Time (20min cap)

800m Run

12 Burpees

10 Pull-ups

15 Push-ups

20 Alt Single Arm Russian KB Swings 53/35

mon – 12/23/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Bear Complex (8 min EMOM @ 70% to 75% of one rep BC MAX)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (Time)

30 Cal Row

20 Front Squats RX 135/95 RX+ 155/105

100 DUs

20 Back Squats RX 155/105 RX+ 185/125

30 Cal Bike

Sat. 12-21-19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Metcon

12 Days of Christmas (Time)

1 Deadlift

2 Thrusters

3 Push Press

4 Power Clean

5 Burpees

6 KB Swings 53/35

7 Pull Ups

8 T2B

9 Box Jumps

10 DU

11 Power Snatch

12 OHS

RX 95/65

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