CrossFit 9/24/2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

Metcon (Time)

5 rounds

12 DB Alt. Power Snatches 50/35

6 HSPUs

7cal Bike

Weightlifting

With time remaining in class work on your snatch technique.

CrossFit 9/23/2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Accessory Work

12 min Emom

Evens: Sled pushes Down & back.

M 4×45#. W 3×45#

Odds: 6 matador dips

Metcon

Metcon (Time)

3 Rounds (25 min cap)

21 Deadlifts 135/95 RX+155/105

200m Row

15 Hang Power Cleans 135/95 RX+155/105

200m Row

9 Back Squats 135/95 RX+ 155/105

200m Row

CrossFit 9/22/2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Arnold Press (3×8)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 Wall Balls 20/14

5 T2B

10 S2OH 95/65

5 C2B pull-ups

CrossFit 9/21/2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Tempo. Front Squat (5×3)

Tempo. 3 sec Down
@ 75 to 80% of 1RM

Metcon

Nasty Nancy (Time)

For Time

5 Rounds

500m Run

15 Overhead Squats 185/125

15 Burpee over bar

Scale as needed.
The 2020 CrossFit games Event5.

Scale as needed.

MASH UP SATURDAY

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

Metcon (Time)

3 ROUNDS

– 15 Power Cleans 135/95

– 45 DU

– 15 Push Jerk 135/95

– 45 DU

***REST 5 MIN THEN***

5, 4, 3, 2, 1

– Squat Snatch 115/75

– Run 400 after each set

***REST 5 MIN THEN***

2 ROUNDS

– 25 Pull Up

– 20 CAL. ROW

– 15 Front Squat 135/95
Take Your Rest

CrossFit 9/18/20

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Overhead Squat (8×2)

@80% of 1RM

Metcon

Metcon (Time)

For Time

20 Wall Balls 20/14

15 Power Snatch 95/64

10 Cal Bike

20 Wall Balls 20/14

15 Overhead Squat 95/65

10 Cal Bike

20 Wall Balls 20/14

15 Squat Snatch 95/65

10 Cal Bike

HERO WOD FRIDAY !!!!

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Warm Up

coaches choice

Metcon

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
Females

Thrusters 95#

HERO WOD FRIDAY !!!!

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Warm Up

coaches choice

Metcon

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
Scaling Options:

Ring Rows

Push ups

DB Thrusters(you pick the weight)

HERO WOD FRIDAY !!!!

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Scaling Options:

DB Push Press (you pick the weight)

KB Swings (you pick the weight)

Box Jumps(you pick the box height)

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