W.O.D.

Today

CrossFit Skiatook – CrossFit

Stretching and Mobility

Metcon

Metcon (AMRAP – Reps)

12 min amrap

4 Rope climbs

8 HSPUs

12 DB Cleans 50/35

Rest 2 minutes

12 min amrap

400m Row

30 Box Jump overs 24/20

30 KB Snatches 53/35

Fri. 12/13/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Accessory Work

3 Sets. Not for Time

20 Slam Ball Russian twist

20 Knee 2 Elbow Crunches

20sec. Plank

20 Set-ups/10 GHDSUs

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Thur. 12/12/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

3 Power Snatches (10×3)

10 min. EMOM. Add weight each set

Metcon

Metcon (Time)

3 Rounds for Time

50 Wall Balls 20/14

25 Pull-ups

30 Alt. Lunges

15 Cal. Bike

Wed. 12/11/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Shoulder Press (4×8 @ 70%)

Metcon

Metcon (Time)

4 Rounds for Time

30 DUs

10 KB Swings 53/35

30 DUs

10 DB Overhead Squats 50/35

Tue. 12/10/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

1 Hang Clean + 1 Power Clean (10×1)

10 min. EMOM Add weight each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min. AMRAP

8 Power Cleans 135/95 RX+ 155/105

10 T2B

12 HRPUs

Mon. 12/9/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Front Squat (5×15 @ 45%)

Tempo.

Metcon

Metcon (Time)

3 Rounds for Time.

500m Row

30 Box Jumps 24/20 RX+ 30/24

30 KB Goblet Squats 53/35 RX+ 70/53

Saturday 12/7/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Metcon

Metcon (AMRAP – Reps)

Teams of two

20 min clock

60 Push press 135/95

40 Burpees

60 Front Squats 135/95

50 Pull-ups

60 Snatches 135/95

60 Wall Balls 20/14

(AMRAP Time remaining)

Clean and Jerk 135/95

Friday 12/6/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Split Jerk (8×2)

@ 75% of one rep max

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

7 Push Press 95/65 RX +135/95

7 T2B

7 Power Snatches 95/65 RX+ 135/95

Thursday 12/5/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Skills

Turkish Get Up (1×1)

Practice the Turk and work to a 1 rep max.

both arms = one rep.

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
And yes RX weight is the same for men and women.

Wednesday 12/4/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Snatch Grip Deadlift (7×3)

@ 85% of one rep max Snatch

Metcon

Metcon (Time)

12 min AMRAP

24 Wall Balls 20/14

8 HSPUS

rest 3 min.

12 min AMRAP

12 Box Jump Overs 24/20

8 Deadlift 225/155

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