W.O.D.

Bootcamp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Metcon

Metcon (AMRAP – Reps)

Every Minute on the Minute for 15 Rounds

Minute 1: 5 Burpees + 8 KB swings

Minute 2: 5 Burpees + 15 Push Ups

Minute 3: 5 Burpees + 25 Sit Ups

Minute 4: 5 Burpees + Max Cal Bike

Minute 5: Rest

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

Metcon (AMRAP – Reps)

Every Minute on the Minute for 15 Rounds

Minute 1: 5 Burpees + 5 hspus

Minute 2: 5 Burpees + 15 Push Ups

Minute 3: 5 Burpees + 25 Sit Ups

Minute 4: 5 Burpees + Max Cal Bike

Minute 5: Rest

Bootcamp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Metcon

Deck of Cards

Hearts – Russian wist w/ Plate x 2

Diamonds – DB Lateral Raises

Spades – Wall Balls x 2

Clubs – DB Thrusters

Aces – 15 Cal Bike

Jokers – 30 sec plank and 20 mountain climbers

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Overhead Squat (4×2)

2×4@60%

2×4@70%

4×2@80%

Metcon

Metcon (Time)

5 rounds

6 burpee squat clean thruster 50/35

30 DUs

100m Run

Bootcamp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

8 min EMOM

25 DU or 75 SU

Metcon

Metcon (No Measure)

10 – 1 box jump overs

1 – 10 DB thrusters

** complete 150m row on dashes**

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

Hang Snatch, below the Knee (8×2)

8 min. EMOM

2 hang power snatch, below the knee

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Bootcamp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Warm-up

1 mile bike

Metcon

30 min timecap

Metcon (No Measure)

Buy in of 100 DU or 300 SU

5 rounds of

– 16 alt reverse lunges

– 12 DB push press

– 8 goblet squats

– 4 burpees

– 30 sec plank

Buy out of 30 Cal bike or 1000 row

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

2 Shoulder Press + 1 Push Press (3×1)

3×1@65%

3×1@70%

3×1@75%

% based off shoulder press

Metcon

Metcon (Time)

20 Hand Release Push-ups

20 Push Press, 95/65

20 Pull-ups

40 Goblet Squats, 53/35

Then 2 rounds of

10 db floor bench press 50/35

10 HSPUs

10 C2B

Bootcamp

CrossFit Skiatook – Boot Camp

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Stretching and Mobility

Tabata

Battle rope

Metcon

Metcon (No Measure)

20 Min AMRAP

– 10 Hand Release push ups

– 10 sit ups

– 15 squats

– 15 speed skaters

– 20 CAL row

– 20 knee to chest or knee raises

CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

3 Position Cleans (8×1)

1 Clean from the floor + 1 Clean from the Hang + 1 Clean from the High Hang(pockets) = 1 Rep
8 min Emom you pick the weight

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

12 Alt. lunges

6 T2B

3 hang squat cleans

RX 155/105 RX+ 225/155

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