10-31-21

CrossFit Skiatook – Crossfit/Bootcamp blended

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Metcon (Time)

For Time-Rest 2 Mins after each 3 Rounds

3 Rounds:

10 C&J (135/95)

5 Pullups

3 Rounds:

30 Alt Pistols

5 Pullups

3 Rounds:

30/25 Cal Bike

5 Pullups

3 Rounds:

10 Power Snatches (135/95)

5 Pullups

Bootcamp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

200m Run

20 KB Deadlifts

10 DB push press

10 alt DB box step ups

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

200m Run

20 Deadlifts

5 Shoulder to Overhead

10 Overhead Squats

RX 135/95. RX+ 155/105

Bootcamp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

Sally up squats

Deck of Cards

❤️ – CAL bike

♦️- box jump

♠️ – KB swing

♣️ – SU x 10

🅰️ – 15 devils presses

🃏 – 1 mile bike or 1000 run

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

2 Hang Power Cleans + 1 Squat Clean (8×1)

8 min Emom

You pick the Weight

Metcon

Metcon (Time)

15 min clock

3 rounds

30 Air Squats

20 cal Bike

10 burpees

With time remaining in the 15 minutes. Find a 1 rep max clean and Jerk

Clean and Jerk (1×1)

Bootcamp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

Coaches choice

Metcon

30 min timecap

Metcon (No Measure)

Double each round as you go!!!

– 2 burpees

– 4 wall balls

– 6 push ups

– 8 squats

– 10 sec plank

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Back Squat (3×2)

12 min EMOM(3 Rounds)

Min 1 – 6 Back Squats @ 65%

Min 2 – 4 Back Squats @ 70%

Min 3 – 2 Back Squats @ 80%

Min 4 REST

All % are of your 1RM

Record your 3 sets of 2

Metcon

Metcon (Time)

30-28-26-24-22-20

Sit-Ups

Alt. Lunges

15-14-13-12-11-10

Pull-Ups

KB Swings 53/35

Bootcamp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

Choice of plank Tabata

Metcon

30 min timecap CHIPPER

100 DU or 300 SU

90 flutter kicks

800 meter row

70 squats

60 sec plank

50 alt reverse lunges

40 burpees

30 box jumps

20 CAL bike

100 heavy farmers carry

If time is left then start over again

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

2 Hang Power Snatches + 1 Hang Squat Snatch (8×1)

8 min Emom

You pick the Weight

Metcon

Metcon (AMRAP – Reps)

7 min AMRAP

15 Cal Row

10 Alt. DB snatches 50/35

1 min rest

7 min AMRAP

10 T2B

50 DUs

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