Birthday party!!!! 🥳

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

Power Clean (1×2)

10 reps @ 45%

8 reps @ 55%

6 reps @ 65%

4 reps @ 75%

2reps @ 85%

Metcon

Birthday *** (Time)

For time (21 min cap)

3 rounds

12 hang cleans 135/95

31 Air Squats

19 Burpees

85 DUs

With time remaining in the 21 min cap

Max clean and Jerk

Clean and Jerk (1×1)

CrossFit 12/30/2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Accessory Work

Abs

3 rounds

20 Russian twist KB/Slam ball

20 heel touches

20 leg raises

20 sit-ups

Metcon

Metcon (Time)

3 Round

10 KB Swings 53/35

2 Rope Climbs

20 Overhead KB Lunges 53/35

2 Rope Climbs

30 KB Goblet Squats 53/35

CrossFit 12/29/2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Push Press (5×3)

All 5 set the same weight

Metcon

Metcon (AMRAP – Reps)

4 Min Emom

10 Wall Balls, 20/14

10 Pull-Ups

[1-Minute Rest]
4 Min Emom

8 T2B

8 Push Press 155/105

[1-Minute Rest]
4 Min EMOM

4 Snatches, 155/105

4 Alt. Pistols

[1-Minute Rest ]
4 Min EMOM

2 Thrusters 155/105

2 Ring/Bar MUs
Keep track of your reps for each Emom. Then add all together at the end. If you don’t complete all the rep during the Emom keep track of reps you did complete.

CrossFit 12/28/2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Back Squat (5×5)

All 5 sets at the same weight heavy as possible

Metcon

Metcon (Time)

21-15-9

Deadlift 225/155

Ring Dips

Rest 90sec

21-15-9

Front Squats 135/95

Push Press 135/95

12-27-20

CrossFit Skiatook – Crossfit/Bootcamp blended

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Metcon (Time)

21-15-9

Power Clean (115#/75#)

Push Press

*REST *

3 Rounds

50 Wallball Shots (20#/14#)

25 Pistols (alternating)

*REST*

Cash Out:

300 DU & 3 minute Plank (Any rep scheme you choose!)

Wittman

CrossFit Skiatook – Crossfit/Bootcamp blended

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Wittman (Time)

Seven rounds:

1.5 pood/ 1 pood Kettlebell swing, 15 reps

95/65 pound Power clean, 15 reps

15 Box jumps, 24″/20″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here

CrossFit 12/24/2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Close Grip Bench Press (3×6)

Metcon

Metcon (AMRAP – Rounds)

3 Rounds:

4-Minute Clock

500M Row

Max Rounds:

3 Handstand Push-Ups

6 Box Jumps, 24″/20″

(90 sec rest)

CrossFit 12/23/2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Snatch Grip Deadlift (4×4)

All 4 sets @ same weight

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Skills

With time remaining work on them skills

CrossFit 12/22/2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Front Squat (3×2)

12 Min EMOM

min 1 – 6 Front Squats @ 65%

min 2 – 4 Front Squats @ 70%

min 3 – 2 Front Squat @ 75% + 5#

min 4 – REST

record your set of 2 @ 75% + 5#

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

9 cal Bike RX+ 12 cal Bike

6 Burpee over bar

3 Squat Cleans 155/105 RX+ 225/155

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