Sunday, January 31, 2021

CrossFit Skiatook – Crossfit/Bootcamp blended

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Metcon (Time)

10 Minute Clock:

Max Distance Walking Lunges

*20 Squats each time you stop!*

Rest a While, Then:

For Time:

100 Clean & Jerks (RX 135#/95#) or (SC 95#/65#)

*5 Burpees at the Top of Every 2 Minutes*

Saturday, January 30, 2021

CrossFit Skiatook – Crossfit/Bootcamp blended

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Metcon (AMRAP – Rounds and Reps)

AMRAP 30:

50 Situps

50 DB Deadlifts (50#/35#)

50 DB Box Step Ups (24’/20′)

50 DB Squats

50 Burpees

50 DB Lunges

50 DB Shoulder Press (or Push Press if Heavy)

50 DB Thrusters

50 Situps

CrossFit 1/29/21

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Front Squat (3×3)

1×3@ 60%

1×3@ 70%

3×3 @ 80%

Metcon

Christine (Time)

3 Rounds for time:

500m Row

12 Deadlifts, bodyweight

21 Box Jumps, 24/20″

CrossFit 1/28/21

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

1 Snatch High Pull+2 Power Snatches+3 Overhead Squats (4×1)

All sets at 70% of Power Snatch 1 RM

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

18 Dumbbell Snatches, 50#/35#

15 Cal Row

12 Dumbbell S2OH, 50#/35#

9 Burpees

CrossFit 1/27/21

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

3 Position Power Clean (8×1)

Position 1: Power Clean from the floor

Position 2: Power Clean from the mid-thigh position, shoulders should be over the bar.

Position 3: Power Clean from the high hang by utilizing a shallow dip and keep the the torso vertical.

All reps are POWER CLEANS.
8 min EMOM

Metcon

Metcon (Time)

10-8-6-4-2

Squat Clean

T2B

-10 cal Bike

The weight

10@-95/65, 8@-135/95, 6@-155/105, 4@-185/125, 2@-225/155
each dash 10 cal Bike

CrossFit 1/26/21

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Tabata

Pull-ups (8 x max)

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

CrossFit 1/25/21

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Back Squat (3×5)

1×5 @ 60%

1×5 @ 70%

3×5 @ 8O%

Metcon

Metcon (Time)

30 Kettlebell Swings, 53#/35#

60 Air Squats

90 Double Unders

20 Kettlebell Swings, 53#/35#

40 Air Squats

60 Double Unders

10 Kettlebell Swings, 53#/35#

20 Air Squats

40 Double Unders

Sat. 1/23/21

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Metcon

Metcon (Time)

100 DU Buy In

5 Rds

5 HSPUs

10/7 bike calories

15 OHS

20 Sit Ups

100 DU Buy Out

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