Happy Saturday!!!!

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Metcon

Metcon (Time)

21 – 15 – 9

– Thrusters 115/75 RX+ 95/55 RX

– Handstand Push-ups

***Rest 4 MIn***

9 – 15 – 21

CAL Row

Pull up RX Chest to Bar RX+

***Rest 4 Min***

4 Rounds

30 DU or 90 SU

9 Toes to Bar

3 Hang power Clean 155/115RX+ 135/95 RX

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

The Gauntlet (AMRAP – Rounds and Reps)

30 minute AMRAP of:

Jackie

1000m Row

50 Thrusters (45/35 pound)

30 Pull-ups

• Then

Karabell

10 rounds

3 Snatches (135/90 pounds)

15 Wall Ball (20/14lbs @ 10″/8″ target)

• Then

AMRAP of Cindy in the remaining 30 minutes:

5 pull-up

10 push-ups

15 squat

Your result is rounds of Cindy completed.

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Front Squat (1xmax)

10 min AMRAP

Front Squats for Reps 185/125

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

7 Ring Dips RX+ RIng MUs

100m Run

14 V-ups RX+ GHDSUs

100m Run

[3 Minute Rest]
10 Minute AMRAP:

7 Matador Dips RX+ Bar Muscle Ups

100m Row

14 Alt Lunges RX+ Alt. Pistols

100m Row

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

Power Clean (1×1)

take about 20 min to find a 1 RM power clean

Metcon

HEAVY DT (Time)

5 Rounds for Time

12 Deadlifts (205/145 lb)

9 Hang Power Cleans (205/145 lb)

6 Push Jerks (205/145 lb)

Or

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

3 Position Snatch (8×1)

Squat Snatch + Mid Hang Squat Snatch + High Hang Squat Snatch
8 min EMOM

All 8 sets at the same weight

Metcon

Metcon (Time)

Buy in: 200 DUs

2 Rounds

40 Overhead Squats, 75/55

20 Hang Power Snatches, 75/55

10 Burpees Over the Bar

Cash out: 800m Run

7-25-21

CrossFit Skiatook – Crossfit/Bootcamp blended

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Metcon (No Measure)

AMRAP 12:

2-4-6-8-etc

Burpee Pullups

Front Squats (115#/75#)

Rest, then

AMRAP 12:

12 Box Jumps

8 Thrusters (115#/75#)

6 Bar Facing Burpees

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Bench Press (4×6)

You pick the Weight

All 4 sets @ the same weight

Metcon

Metcon (Time)

21-15-9-15-21

Wall Balls 20/14

Kettlebell Swings, 53/35

DB floor bench press 50/35

Calorie Bike

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Warm-up

Coaches choice

Metcon

Metcon (Time)

10 one arm Devils Press 50/35

20 slam balls 20/10

30 KB swings 53/35

40 push-ups

50 Wall Balls 20/14

800m Run

50 Wall Balls 20/14

40 push-ups

30 KB Swings 53/35

20 slam Balls 20/10

10 one arm Devils Press 50/35

Skills

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

1 Clean + 1 Hang Clean + 1 Jerk (3×1)

3×1 @ 60%

3×1 @ 70%

3×1 @ 80%

% based off 1RM Hang Clean

Metcon

Metcon (Time)

4 rounds

9 Deadlifts 155/105 RX+225/155

200m Run with wall Ball 20/14

6 Matador Dips RX+ Ring Dips

200m Run with wall ball 20/14

3 Clean & Jerks 155/105 RX+225/155

July 18, 2021

CrossFit Skiatook – Crossfit/Bootcamp blended

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Alexander (Time)

5 rounds for time of:

31 Back Squats, 135#

12 Power Cleans, 185#
In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012
To learn more about Alexander click here
135#/185# M RX 95#/135# M SC

95#/135# W RX 55#/95# W SC

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