W.O.D.

Dumbbell Hell

CrossFit Skiatook – Crossfit/Bootcamp blended

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Metcon (Time)

10 Rounds for Time:

20 DB Box Step Ups (Alternating & 24″/20″)

15 DB Deadlifts

10 DB Front Squats

RX (50#/35) SC (35#/20#)

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

Squat Snatch (3×1)

1×3 @ 60%

2×2 @ 70%

3×1 @ 80%

% off your 1RM

Metcon

Andi (Time)

For time:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats

♀ 45 lb. ♂ 65 lb.
To learn more about Andi click here

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

2 Hang Power Cleans + 1 Squat Clean (3×1)

2×1@60%

2×1@70%

3×1@80%

% of 1RM Hang Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

17min AMRAP

21 DUs

3 Cleans (power or squat)

21 DUs

3 wall walks

RX 155/105 RX+225/155

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Overhead Squat (3×3)

1×5 @ 60%

2×3 @ 70%

3×3 @ 80%

Based off your 1RM

Metcon

Metcon (Time)

4 rounds (20 min cap)

12 T2B

12 Box Jump Overs 24/20

12 Overhead Squats 95/75

Time remaining in 20mins Max Bear complex

Bear Complex (1×1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Bent Over Row (4×8)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

400m Run

20 Dumbbell Thrusters, 35/25

10 Deadlifts, 185/135

5 C2B pull-ups

Murph Prep

MOVEMENT PREP

With a vest if you got it

3 Rounds

NOT FOR TIME

5 pull-ups

10 push-ups

15 air squats

Partner WOD

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Warm-up

Luck of the Draw

Metcon (No Measure)

400m Run – Buy In

100 Hang Cleans

100 DU’s

100 Calories (bike or row)

100 DU’s

100 Push Press

100 DU’s

400m Run – Cash Out
Both partners run. One partner work while the other holds a core movement.

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Front Squat (5×5)

Try to Go heavy 5 for 5

Metcon

Metcon (Time)

10 Thrusters, 95/65 RX+ 135/95

16 Toes-to-Bar

32 Burpees Over The Bar

400m Run

4 Thrusters, 95/65 RX+ 135/95

8 Toes-to-Bar

16 Burpees Over The Bar

400m Run

2 Thrusters, 95/65 RX+135/95

4 Toes-to-Bar

8 Burpees Over The Bar

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Skills

Take 15 to 20 min to work on muscle ups ring/bar

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 Ring Dips RX+ 5 Ring MU

5 squat snatches 135/95 RX+ 185/125

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Split Jerk (1×1)

1 Rep Max

Metcon

Metcon (Time)

10 hang cleans 135/95 RX+ 155/105

5 rope climbs RX+ Legless

10 hang cleans 135/95 RX+ 155/105

4 rope climbs RX+ Legless

10 hang cleans 135/95 RX+ 155/105

3 rope climbs RX+ Legless

10 hang cleans 135/95 RX+ 155/105

2 rope climbs RX+ Legless

10 hang cleans 135/95 RX+ 155/105

1 rope climbs RX+ Legless

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Deadlift (3×5)

1×5 @ 60%

1×5 @ 70%

3×5 @ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

500m Row

10 duel DB deadlift 50/35

15 wall balls 20/14

20 sit-ups

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