Sgt. Johnson

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

2 power cleans + 1 Jerk (8×1)

All 8 set at the same weight. You choose the weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

21:50 AMRAP

6 Shoulder Press

30 DUs

20 Box Jumps 20in

400m Run
Sergeant Craig Johnson, 45, passed away on June 30, 2020. A 15 year veteran of Tulsa police department was shot multiple times by a career criminal during a traffic stop on June 29, 2020. Our thoughts and prayers go out to Sgt. Johnson’s wife and two children.

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Overhead Squat (3×3)

1×3 @ 60%

2×3 @ 70%

3×3 @ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

14/12 cal Bike

7 KB Left arm overhead squats 53/35

1 Rope Climb

7 KB Right arm overhead squats 53/35

1 Rope Climb

Crossfit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

2 Hang Power Snatches + 1 Hang Squat Snatch

10 minutes Emom. Start with an empty bar and build up each round until you reach your 80% Hang power Snatch. If you reach that 80% before the 10 minutes is complete, stay at the load. Enter your sets and reps based off when you hit that 80%

Metcon

Metcon (Time)

25 min cap

3k Row

Every 3 minutes

4 Thrusters 95/65 RX+135/95

6 T2B

6-27-21

CrossFit Skiatook – Crossfit/Bootcamp blended

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Overhead Lunges

OH Lunges

Metcon (Time)

30 Snatches

Rest 5 minutes

150 Wallballs

Rest 5 Minutes

30 Clean & Jerks

(135#/95#) or (95#/65#)

6-26-21

CrossFit Skiatook – Crossfit/Bootcamp blended

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Metcon (No Measure)

EMOM 30:

Minute 1: 10 Box Jumps (30″/24″)

Minute 2: 10-15 Burpees

Minute 3: 30-50 DU or 100-150 SU

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

Del (Time)

For Time:

25 Burpees

400m run with a 20# medicine ball

25 Weighted pull-ups with 20# dumbbell

400m run with a 20# medicine ball

25 Handstand push-ups

400m run with a 20# medicine ball

25 Chest-to-bar pull-ups

400m run with a 20# medicine ball

25 Burpees
In honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011
To learn more about Del click here

Skills

With time remaining in class work on a skill of your choosing.

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

2 hang power Snatches + 1 Snatch Balance (8×1)

8 min Emom

Metcon

Metcon (AMRAP – Reps)

15 Minute clock 1 min work – 20 sec rest

Minute 1: Max Calorie Row

20 second rest

Minute 2: Max T2B

20 second rest

Minute 3: Max Alt DB Power Snatches 50/35

20 second rest

So on So on….

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

2 Hang Power Cleans + 1 Hang squat Clean (10×1)

start with an empty bar and slowly build on each round until you reach 80% of your hang power clean. If you reach your 80% before the 10 minutes is complete, stay at the weight for the remainder.

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

2 minute clock

8 Clusters, 95/65

8 Box jump overs 24/20

Max Calories on the Bike

Rest 90 Seconds
Score is total cals

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Bench Press (4×4)

@ 75 to 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

80 Double-Unders

200M Run

20 Dumbbell Deadlifts, 50/35

20 Push-ups

20 Dumbbell Push Presses, 50/35

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Back Squat (4×2)

@ 85 to 95%

Metcon

Metcon (Time)

2 rounds for time

800M Run

40 Sit-ups

30 Wall balls 20/14

20 Cal bike

10 Burpee Pull-ups

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