CrossFit Skiatook – CrossFit
Stretching and Mobility
Weightlifting
2 power cleans + 1 Jerk (5×1)
Warm up sets
1×1@ 50 to 60%
3×1@ 60 to 70%
Working sets
5×1@ 70 to 80%
%’s based off your 1RM power Cleans
Metcon
Metcon (Time)
20 Thrusters, 95/65
10 Pull-ups
200m Run
15 Thrusters, 95/65
10 Pull-ups
15/12 cal bike
10 Thrusters, 95/65
10 Pull-ups
300m Row
