CrossFit

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

You pick the Weight

Metcon

Metcon (3 Rounds for reps)

3 – (5min AMRAPs)

5 hang C&J 135/95 RX+ 155/105

5 T2B

5 Box jump Overs 24/20. RX+ 30/20

5 HSPS

90 sec rest after each 5 min AMRAP