CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Paused Front Squat (3×4)

2-Count Pause Front Squat

1×4 reps @ RPE 60%

2×4 reps @ RPE 70%

3×4 reps @ RPE 80%

% based off pause front Squat

Metcon

Metcon (Time)

18-15-12-9-6-3

Pull-Ups

Thrusters 75/55

Cal Bike

Bootcamp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

Plank Tabata

Metcon

Boot Camp

10-9-8-7-6-5-4-3-2-1

– wall balls

– sit ups

– push ups

**bike 8 CAL on the dashes**

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

Snatch Grip Deadlift (3×4)

1×4@65%

2×4@70%

3×4@75%

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Bootcamp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

10 min EMOM

– 10 squats

– 10 push ups

– 5 sit ups

Metcon

Metcon (No Measure)

10 to 1 burpee box jump overs

1 to 10 devils press

**200 row after every set**

Saturday

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Warm-up

Quick little warm up… coaches choice

Metcon

Cindy Dates the Devil (AMRAP – Reps)

20 min AMRAP

1 round Cindy

2 devils press 50/35

1 round Cindy

4 devils press 50/35

1 round Cindy

6 devils press 50/35

And so on,
Cindy is:

5 pull-ups

10 push-ups

15 air squats

Thanksgiving with the Girls

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Warm-up

Take a few min to get warmed up for the WOD

Metcon

Thanksgiving with the Girls (Time)

For Time:

– Angie’s House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

– Helen’s House

400m Run

21 KB Swings 53/35

12 Pull-Ups

– Fran’s House

15 Thrusters 95/65

– Nancy’s House

400m Run

15 OHS 95/65

– Grace/Isabels’s House

20 Ground to Overhead 95/65

– Kelly’s House

400m Run

30 Box Jumps 24/20

30 Wall Balls 20/14

Thanksgiving with the Girls

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

Take a few min to get warmed up for the WOD

Metcon

Thanksgiving with the Girls (Time)

For Time:

– Angie’s House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

– Helen’s House

400m Run

21 KB Swings 53/35

12 Pull-Ups

– Fran’s House

15 Thrusters 95/65

– Nancy’s House

400m Run

15 OHS 95/65

– Grace/Isabels’s House

20 Ground to Overhead 95/65

– Kelly’s House

400m Run

30 Box Jumps 24/20

30 Wall Balls 20/14

Thanksgiving with the Girls

CrossFit Skiatook – Crossfit/Bootcamp blended

View Public Whiteboard

Stretching and Mobility

Warm-up

Take a few min to get warmed up for the WOD

Metcon

Thanksgiving with the Girls (Time)

For Time:

– Angie’s House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

– Helen’s House

400m Run

21 KB Swings 53/35

12 Pull-Ups

– Fran’s House

15 Thrusters 95/65

– Nancy’s House

400m Run

15 OHS 95/65

– Grace/Isabels’s House

20 Ground to Overhead 95/65

– Kelly’s House

400m Run

30 Box Jumps 24/20

30 Wall Balls 20/14

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

2 Power Cleans + 1 Squat Clean + 1 Jerk (1×1)

2 PC + 1 SC + 1 Jerk =1 Rep
Work up in the weight on this complex and find a heavy set

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Hang Power Clean And Jerk,115#/75#

Toes to Bar

10/8 Cals Bike on the dashes

Metcon (Time)

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