CrossFit 9-30-2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

2 Push Press + 1 Jerk (6×1)

Metcon

Metcon (Time)

For Time

21-15-9-6-3

HSPUs

Burpees over Wall Ball 20/14

-200m Run w/t Wall Ball on Dashes

CrossFit 9-29-2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Back Squat (1×20)

20 rep Max

Back Squat (1×10)

10 Rep Max

Back Squat (1×5)

5 rep Max

Metcon

Metcon (Time)

For Time

10 Power Cleans

30 cal Bike

20 Push Press

20 cal Bike

30 Hang Power Cleans

10 cal Bike

RX 95/65 RX+ 135/95

CrossFit 9-28-2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Accessory Work

12 min EMOM

Evens: 10 Bench Press

Odds: 8 KB/DB Bent over Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

400m Run

15 Sit-ups

6 Pull-ups

10 V-ups

4 C2B Pull-ups

CrossFit 9/24/2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

Metcon (Time)

5 rounds

12 DB Alt. Power Snatches 50/35

6 HSPUs

7cal Bike

Weightlifting

With time remaining in class work on your snatch technique.

CrossFit 9/23/2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Accessory Work

12 min Emom

Evens: Sled pushes Down & back.

M 4×45#. W 3×45#

Odds: 6 matador dips

Metcon

Metcon (Time)

3 Rounds (25 min cap)

21 Deadlifts 135/95 RX+155/105

200m Row

15 Hang Power Cleans 135/95 RX+155/105

200m Row

9 Back Squats 135/95 RX+ 155/105

200m Row

CrossFit 9/22/2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Arnold Press (3×8)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 Wall Balls 20/14

5 T2B

10 S2OH 95/65

5 C2B pull-ups

CrossFit 9/21/2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Tempo. Front Squat (5×3)

Tempo. 3 sec Down
@ 75 to 80% of 1RM

Metcon

Nasty Nancy (Time)

For Time

5 Rounds

500m Run

15 Overhead Squats 185/125

15 Burpee over bar

Scale as needed.
The 2020 CrossFit games Event5.

Scale as needed.

MASH UP SATURDAY

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

Metcon (Time)

3 ROUNDS

– 15 Power Cleans 135/95

– 45 DU

– 15 Push Jerk 135/95

– 45 DU

***REST 5 MIN THEN***

5, 4, 3, 2, 1

– Squat Snatch 115/75

– Run 400 after each set

***REST 5 MIN THEN***

2 ROUNDS

– 25 Pull Up

– 20 CAL. ROW

– 15 Front Squat 135/95
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