Fri 1/31/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Warm-up

Coaches Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

15 Deadlift 155/105

10 T2B

2 Rope Climbs

10 V-Ups

5 Devils Press 50/35

Strength

And Yes Strength is after the WOD!!! #onlyifyouhaveTRUEGRIT

Deadlift (5×5)

All 5 sets at 65%

Thur 1/30/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Overhead Squat (1×1)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Wed 1/29/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Skills

Take about 15 min to work on

A) Handstand Walks

&

B) HSPUs

Metcon

Metcon (Time)

4 Rounds for Time

5 HSPUs

10 Burpees Box Jumps Overs

15 Cal Row

20 Alt. Walk Lunges

Tue 1/28/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Power Clean (1×2)

10 @ 45%

8 @ 55%

6 @ 65%

4 @ 75%

2 @ 85%

score your last 2 at 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

17 min AMRAP

3 Strict Pull-ups RX+ 3 MUs

10 S2OH 95/65 RX+ 135/95

10 Cal Bike

3 Bear Complex 95/65 RX+ 135/95

Mon 1/27/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

2 Push Press + 1 Jerk (8×1)

@ 80 to 85% of 1 rep max

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

12 Alt. KB Snatches 53/35

21 Wall Balls 20/14

42 Dus

Sat 1/25/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Metcon

Metcon (Time)

For Time(30 min Cap)

Teams of 2

5 Rounds

500m Row

12 Deadlifts 185/125

20 Box Jumps 24/20

THEN

4 Rounds

10 HSPUs

20 Pistols

100 DUs

THEN

Follow the Leader

21-15-9

Cal Bike

Thrusters 95/65

Pull-ups

Fri 1/24/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

1 Power Clean + 1 Squat Clean (10×1)

10 EMOM @ 65% of 1 rep max

All 10 sets at that 65%

Metcon

Metcon (Time)

5 Rounds

5 Cleans 155/105 RX+ 225/155

10 Bar Facing Burpees

20 DUs

Thur 1/23/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Accessory Work

A) Sled Push/pulls

B) Tire Flips

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Wed 1/22/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Split Jerk (6×2)

Work up to 75% of 1 rep max. Then do all 6 sets at that Weight.

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

3 Wall Walks RX+ 40ft Handstand walk

10 Dips RX+ 5 Bar MUs

10 Cal Bike

REST 90 sec

10 min AMRAP

10 KB Swings. 53/35 RX+ 70/53

10 Goblet Squats 53/35 RX+ 70/53

10 Cal Row

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