CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Split Jerk (1×1)

1 Rep Max

Metcon

Metcon (Time)

10 hang cleans 135/95 RX+ 155/105

5 rope climbs RX+ Legless

10 hang cleans 135/95 RX+ 155/105

4 rope climbs RX+ Legless

10 hang cleans 135/95 RX+ 155/105

3 rope climbs RX+ Legless

10 hang cleans 135/95 RX+ 155/105

2 rope climbs RX+ Legless

10 hang cleans 135/95 RX+ 155/105

1 rope climbs RX+ Legless

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Deadlift (3×5)

1×5 @ 60%

1×5 @ 70%

3×5 @ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

500m Row

10 duel DB deadlift 50/35

15 wall balls 20/14

20 sit-ups

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

Snatch Balance (3×3)

1×3 @ 60%

1×3 @ 70%

3×3 @ 80%

Metcon

Metcon (Time)

21-15-9

Over head squats 135/95 RX+155/105

Box Jumps 24/20 RX+30/24

200m sprint on dashes

New Section

@ 6:30p.m. we will be running 1 mile in HONOR of Corporal Kyle Jeffrey Davis – Washington County Sheriff’s Office (OK) in support of Zechariah from running 4 heroes. https://running4heroes.org/

If you don’t know about Zach and running 4 heroes, Look him up this kid is doing amazing things.

If you are in the 6:15 class please try to drop what you are doing and knock out this mile in honor of Cpl. Davis. (Bring your vest if you got one)

Happy Saturday

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Metcon

Metcon (No Measure)

Amrap 12 minutes of:

1 Power Clean, 185/145 155/115

300 run

6 Hand-release Push-ups

9 Wallball Shots, 20/14

***Rest 4 Min***

3 Rounds of:

55 Double-unders

35 Sit-ups

15 Dumbbell Push Press, 50/35 35/20

***Rest 4 Min***

4 Rounds for time of:

100m Dumbbell Farmer’s Carry 53/35

4 wall walks (nose to wall)

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)

For total time:

15 front squats

30 hanging knee-raises

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

Open Gym

If the Open WOD isn’t for you!?!? Well then Open Gym is just what your looking for!!!

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

2 Power Snatches + 2 Overhead Squats (5×1)

3×1 @ 60%

4×1 @ 65%

5×1 @ 70%

% based off your 1RM power Snatch

2 PS + 2 OH squat = 1 rep

Metcon

Metcon (Time)

800m Run

10 Power Cleans 155/105 RX+ 185/125

600m Run

10 Back Squats 155/105 RX+ 185/125

400m Run

10 Power Cleans 155/105 RX+ 185/125

200m Run

10 Back Squats 155/105 RX+ 185/125

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Bench Press (5×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10/8 cal bike

7 Kb swings 53/35

14 Burpee bar touches
At the bottom position of the burpee the athlete’s chest and hips touch the ground. The burpee is completed when the athlete touches the pull-up bar. Try to get a bar about 6 inches above the fingertips. If no bar is available drop one of the rings for a target.

CrooFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

3 Power Cleans + 3 Front Squats (3×1)

1×1 @ 60%

2×1 @ 70%

3×1 @ 80%

% based off your 1RM power clean

3 PC + 3 FS = 1 rep

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

12 Pull-Ups

6 Squat Snatches, 95/65

12 Wall Balls, 20/14

6 Toes-to-Bar

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Shoulder Press (5×3)

Metcon

()

Metcon (AMRAP – Reps)

17 min AMRAP

250m row

1 Rope Climb. RX+ Legless

1 HSPU

10 DUs

250m row

1 Rope Climb. RX+ Legless

3 HSPUs

30 DUs

250m row

1 Rope Climb. RX+ Legless

5 HSPUs

50 DUs

So on until the 17 min time cap
1 meter = 1 rep

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