Sat. 2/29/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Metcon

Metcon (Time)

For Time

Buy In 400m Run

10 Bear Complex 95/65

15 Pull-ups

30 Push-ups

5 Bear Complex 135/95

10 C2B

20 HRPUs

3 Bear Complex 185/135

5 Bar MUs

10 HSPUs

Cash Out 400m Run

Fri 2/28/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Snatch (5×1)

Take time to work on your technique. Don’t worry so much about the weight at first. Then when you’re feeling good about yourself take on 5×1 all @ the same weight.

Metcon

Metcon (Time)

CHIPPER

For Time

50 Alt. Lunges

40 Sit-ups

30 Push-ups

20 Ring Dips

10 DB Hang Cleans 50/35

10 DB Snatch 50/35 (not Alt.)

20 Matador Dips

30 DB Floor Bench Press 53/35

40 Hollow Rocks

50 Air Squat

Thur 2/27/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Zots Press (5×3)

Find a weight you like and feel good about. Then do all 5 sets at that weight.

Metcon

Metcon (Time)

For Time (15 min cap)

Buy in: 400m Row

4 Rounds

15 Kb Jerks 35/18

16 Alt. Pistols

Cash out: 400m Row

Wed 2/26/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Accessory Work

PULL-UP PROGRESSION WEDNESDAY!!!!!

Take 15 to 20 mins working on your Pull-ups:

Strict Pull-ups, Kipping Pull-ups, Butterfly Pull-ups, Bar Muscle ups

Metcon

Metcon (Time)

For Time

3 Rounds

10cal Bike

15 Front Squats 75/55 RX+ 95/65

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

100 DUs

Tue. 2/25/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Power Clean (10×5)

10 min EMOM 5 Reps

All 10 min @ 55%

Metcon

Metcon (AMRAP – Rounds and Reps)

17 min AMRAP

12 DB Deadlifts 53/35 RX+ 70/53

10 Box Jumps 24/20 RX+ 30/24

8 T2B

Mon 2/24/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Overhead Squat (4×8)

All 4 sets @ 60%

Metcon

Metcon (Time)

For Time

21-15-9

Wall Ball Shots 20/14

Burpees

Power Snatch 95/65 RX+ 135/95

Fri. 2/21/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Turkish Get Up (5×1)

Metcon

Metcon (AMRAP – Rounds and Reps)

17 min AMRAP

10 Wall Balls 20/14

1 Rope Climb

10 T2B

1 Rope Climb

10 KB Swings 53/35

1 Rope Climb

Thur. 2/20/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Deadlift (5×4)

All 5 sets @75% of 1 RM

Metcon

Metcon (Time)

For Time

4 Rounds

7 C2B Pull-ups RX+ 5 Bar MUs

10 S2OH 95/65 RX+ 155/105

15 V-UPs RX+ GHDSUs

15 Floor Bench Press 95/65 RX+155/105

10 Box Jumps 24/20 RX+ 30/24

Wed. 2/19/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

1 Clean + 1 Hang Clean (1×1)

Work up in weight then find a Max set of 1(squat or power)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Tue. 2-18-20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Paused Front Squat (4×3)

All 4 Sets @ 65% of 1RM with a 3 sec pause at the bottom.

Front Squat (4×3)

All 4 sets @80% of 1RM normal front squat.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

20 Alt. Lunges

1 Squat Snatch 135/95 RX+ 165/110

8 Bar Facing Burpees

1 Squat Snatch 135/95 RX+ 165/110

6 HSPUs

1 Squat Snatch 135/95 RX+ 165/110

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