Wed 2/26/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Accessory Work

PULL-UP PROGRESSION WEDNESDAY!!!!!

Take 15 to 20 mins working on your Pull-ups:

Strict Pull-ups, Kipping Pull-ups, Butterfly Pull-ups, Bar Muscle ups

Metcon

Metcon (Time)

For Time

3 Rounds

10cal Bike

15 Front Squats 75/55 RX+ 95/65

10 Russian KB Swings 53/35 RX+ 70/53

100 DUs

Tue. 2/25/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Power Clean (10×5)

10 min EMOM 5 Reps

All 10 min @ 55%

Metcon

Metcon (AMRAP – Rounds and Reps)

17 min AMRAP

12 DB Deadlifts 53/35 RX+ 70/53

10 Box Jumps 24/20 RX+ 30/24

8 T2B

Mon 2/24/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Overhead Squat (4×8)

All 4 sets @ 60%

Metcon

Metcon (Time)

For Time

21-15-9

Wall Ball Shots 20/14

Burpees

Power Snatch 95/65 RX+ 135/95

Fri. 2/21/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Turkish Get Up (5×1)

Metcon

Metcon (AMRAP – Rounds and Reps)

17 min AMRAP

10 Wall Balls 20/14

1 Rope Climb

10 T2B

1 Rope Climb

10 KB Swings 53/35

1 Rope Climb

Thur. 2/20/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Deadlift (5×4)

All 5 sets @75% of 1 RM

Metcon

Metcon (Time)

For Time

4 Rounds

7 C2B Pull-ups RX+ 5 Bar MUs

10 S2OH 95/65 RX+ 155/105

15 V-UPs RX+ GHDSUs

15 Floor Bench Press 95/65 RX+155/105

10 Box Jumps 24/20 RX+ 30/24

Wed. 2/19/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

1 Clean + 1 Hang Clean (1×1)

Work up in weight then find a Max set of 1(squat or power)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Tue. 2-18-20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Paused Front Squat (4×3)

All 4 Sets @ 65% of 1RM with a 3 sec pause at the bottom.

Front Squat (4×3)

All 4 sets @80% of 1RM normal front squat.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

20 Alt. Lunges

1 Squat Snatch 135/95 RX+ 165/110

8 Bar Facing Burpees

1 Squat Snatch 135/95 RX+ 165/110

6 HSPUs

1 Squat Snatch 135/95 RX+ 165/110

Making Crossfit Great Again!!!!!!

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Shoulder Press (6×3)

All 6 Sets @75 to 80% of 1RM

Metcon (Time)

For Time

Buy In 45 cal Bike

4 Rounds

6 Deadlift 225/155 RX+ 315/205

14 Pull-ups RX+ C2B Pull-ups

46 DUs

Cash Out 46 cal Row

Metcon

Making Crossfit Great Again!!!!!!

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Shoulder Press (6×3)

All 6 Sets @75 to 80% of 1RM

Metcon

Metcon (Time)

For Time

Buy In 45 cal Bike

4 Rounds

6 Deadlift 225/155 RX+ 315/205

14 Pull-ups RX+ C2B Pull-ups

46 DUs

Cash Out 46 cal Row

Sat. 2/15/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

27 min AMRAP

50 Air Squats

10 Burpees

40 Sit-ups

20 DUs

30 Alt. Lunges

10 Burpees

20 KB Swings

20 DUs

10 HSPUs

10 Burpees

20 KB Swings

20 DUs

30 Alt. Lunges

10 Burpees

40 Sit-ups

20 DUs

50 Air Squats

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