W.O.D.

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/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

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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

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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
Females

Push Press 75#

KB Swings 35#

Box Jumps 20″

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