W.O.D.

Monday 10/21/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

Front Squat (1×1)

1 Rep Max Day!!! Time to test your might an Find that Max!!!

Metcon

Metcon (Time)

For Time

7 Rounds

7 Front Squats 95/65

7 Burpee over Bar

7 Squat Cleans 95/65

7 Box Jumps 24/20

Chipper 10/19/2019

CrossFit Skiatook – CrossFit

Stretching and Mobility

Metcon

Metcon (Time)

For Time.

Buy in 400m run

50 box jump overs

40 push press

30 slam balls

20 kettlebell swing

10 bar muscle ups

20 kettlebell swings

30 slam balls

40 push press

50 box jump over

Cash out 400m row

RX 95/65 53/35 24/20

Comp 135/95 70/53 30/24

Friday 10/18/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

If you dont want to do the Open WODs

Stretching and Mobility

Strength

Deadlift (5×3)

Metcon

Metcon (Time)

For Time

15,10,5

Deadlift 225/155

Box Jumps 24/20

Bike cals

RX+

315/205

30/24

Thursday 10/17/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

2 Power Cleans + 1 Squat Clean + 1 Jerk (10 x 1)

2 PC + 1 SC + 1 Jerk =1 Rep
work up in weight

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Wednesday 10/16/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Skills

Double-Unders (2xMax)

Take sometime to work on your DUs and try to find a new Max!!!

Metcon

Metcon (Time)

For Time

KB Swings

10,9,8,7,6,5,4,3,2,1

Burpee pull-ups

1,2,3,4,5,6,7,8,9,10

Tuesday 10/15/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

3 Rep Max Thruster (1×3)

Find a 3 Rep Max Thruster
Work up to and find that new 3 Rep max Thruster !!!

Metcon

Metcon (Time)

For Time

5 Rounds

3 Rope Climbs

10 HRPUs

20 Alt. Overhead Lunges with plate 45/35

400m Run

Monday 10/14/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

2 Push Press + 1 Jerk (10×1)

10 min. EMOM
Increase weight each Min

Metcon

Metcon (Time)

For Time

800m Run

3 Rounds

8 T2B

3 Ring MUs/7 Pull-ups

Then

400m Run

3 Rounds

15 Cal. Row

10 DB Power cleans 50/35

Then

200m Run

3 Rounds

20 Wall Balls

10 Burpees

Saturday 10/12/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

For Time With a Partner

Amrap 7

100 dus

20 snatches 95/65

20 box jumped

20 cal bike

1 min rest

Amrap 7

100 dus

20 Wall balls

20 pull ups

20 hang power cleans 135/95

1 min rest

Amrap 7

100 dus

20 t2b

20 hand release push ups

20 front squats 155/105

1 min rest

Amrap 7

100 dus

20 cal row

20 burpees

20 deadlifts 185/125

Friday 10/11/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

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

If you don’t want to do 20.1

Strength

Bench Press (5×10)

Metcon

Metcon (Time)

For Time

21-15-9

KB Swings 53/35

Ring Dips

cal Bie

Thursday 10/10/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Strength

8: Snatch Grip Deadlift (8×3)

working up in weight.

Metcon

()

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

12 DB Hang Power Cleans 50/35

6 HSPUs

12 DB Push Press 50/35

6 Bar MUs

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