W.O.D.

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

1 Snatch grip Deadlift + 1 Power Snatch (8×1)

8 minute Emom you pick the weight

Metcon

Snakebite (Time)

21 – 15 – 9

Squat Snatches

Chest 2 Bar Pull Ups

RX 95/65

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Shoulder Press (3×1)

1×3 @ 60%

2×2 @ 70%

3×1 @ 80%

Metcon

Metcon (3 Rounds for reps)

3 (6 min AMRAP)

3 minutes max Wall Balls 20/14

2 minutes max S2OH 95/65

1 minute max Bar facing Burpees

3 minute rest
Try to reach 75 or more reps. In the 6 AMRAP For every rep under 75. Athlete does 1 devils Press in that 3 min rest period. Devils Press 50/35

6-20-21

CrossFit Skiatook – Crossfit/Bootcamp blended

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Front Rack Reverse Lunge (12-10-8-8-6-6-4-4-2)

Increasing in weight each set

Metcon (Time)

18-15-12-9-6-3

DB Thrusters (50#/35#) ish

200 M Run on the dash

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Skills

Take about 15 minutes to work on rope climbs,DUs, and/or GHDSUs

Metcon

Metcon (Time)

400m Run

20 Hand Release Push-Ups

20 V-ups

20 Hand Release Push-Ups

400m Run

15 Kettlebell Swings, 53/35

15 T2B

15 Kettlebell Swings, 53/35

400m Run

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

Hang Power Clean (1×1)

Take about 20 minutes to fine a new 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

3 power cleans 135/95 RX+185/125

6 Box jumps 24/20 RX+ 30/24

12/10 Cal Bike

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Front Squat (4×2)

@85 to 95%

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

6-13-21

CrossFit Skiatook – Crossfit/Bootcamp blended

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Front Rack Reverse Lunge (10-8-6-6-4-4-2-2)

Increasing in weight each set

Metcon (Time)

For Time:

25 Deadlifts (95#/65#)

10 Burpees

25 Front Squats

10 Burpees

25 Power Cleans

10 Burpees

25 Overhead Squats

10 Burpees

25 Snatches

10 Burpees

25 Thrusters

6-12-21

CrossFit Skiatook – Crossfit/Bootcamp blended

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Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

50 DB Squats (50#/35#) (35#/20#)

50 DB Push Press

*In remaining time, max wall ball shots*

Rest 5 Minutes

Metcon (Time)

Then: 10 Rounds

3 Snatches (135#/95#)

3 Burpees over the Bar

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Warm-up

2 Rounds:

200m Run

7 DB s2oh

7 DB power Cleans

14 DB Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

1 Bear complex 135/95

100m KB Farmers carry 53/35

200m Run

10 Burpees

Each round add 1 bear complex

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