Crossfit

CrossFit Skiatook – CrossFit

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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