Good Morning!!

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Metcon

Metcon (Time)

3 Rounds for time of:

9 Power Snatch. RX+ 135/95. RX 95/55

9/6 Calories, Air bike

-Rest 5 minutes, then…

3 Rounds for time of:

9 Power Clean. RX+ 185/135 RX 135/95

9/6 Calories, Air bike

Love hurts

CrossFit Skiatook – Crossfit/Bootcamp blended

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Metcon

Metcon (No Measure)

Wod1

Tic-tac-toe knock out

Metcon

Metcon (Time)

Wod 2

30-20-10

Hand release Push-ups

KB Swings

10-20-30

Sit-ups

Air Squats
3-2-1 Go

Partner 1 will start on sit-ups

Partners can switch at any time but the sequence has to be completed before moving onto the next two movements. score is time for completion of all movements

Metcon

Metcon (Time)

Wod 3

“FranTastic”

21-15-9

Thrusters

Pull-ups
3-2-1 Go

Partner A starts with 21 Thrusters after 21 thrusters have been completed.

Partner B will then start 21 pull-ups after 21 pull-ups have been completed

Partner A and B will both need to complete 15 thrusters and 15 push-ups. After the last pull-up is completed.

Partner B will then start the 9 Thrusters after completion of the 9 thrusters then

Partner A can start the 9 pull-ups. Time will stop after the last pull-up is completed.

well Fudge!!!

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Strict Press 75/55

Push ups

(3:00 Rest)

60 Back Squats 75/55

(3:00 Rest)

30 Box Jumps 24/20

30 T2B

30 Push Press 75/55

Skills

Time remaining in class work on them skills.

CrossFit 2/25/21

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

Snatch Grip Bent Over Row (4×5)

Metcon

Metcon (Time)

3 rounds

10 pull-ups

20 Over head plate lunges 45/25

10 power snatch’s 95/65

CrossFit 2/24/21

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Overhead Squat (2×3)

Tempo Overhead Squat

1×3 @ 50%

1×3 @ 60%

2×3 @ 70%

3 second hold at the bottom

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 Front Squat, 95/65

5 Burpee of Bar

10 Front Squat, 95/65

5 Handstand Push-Up

10 Front Squat, 95/65

5 Ring Dips RX+ Ring MUs

CrossFit 2/23/21

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

2 power cleans + 1 Jerk (4×1)

1×1 @ 50%

1×1 @ 60%

4×1 @ 70%

Metcon

Metcon (Time)

4 rounds

400m Run

10 Box Jump Overs 24/20

5 Clean and Jerks 155/105

CrossFit 2/22/21

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Bench Press (5×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

20 Calorie Row

10 Burpees

[2 Minute Rest]
7 min AMRAP

10 cal Bike

10 DB Hang Squat Cleans, 50/35

[2 Minute Rest]
7 min AMRAP

10 Bench Press, 135/95

 2 Rope Climbs

2/20/21

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Metcon

Metcon (Time)

(Partner WOD)

Buy in

100 DU / 300 SU

(Each athlete completes total)

5 rounds for time

20 box jumps 24/20

20 wall balls 20/14

20 OHS 95/75   RX+ 135/95

20 T2B

Buy out

100 DU / 300 SU

(Each athlete completes total)

Athlete’s choice on reps

FREE 2 WEEK TRIAL