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W.O.D.

December 12, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Push Press (5 X 3 )

3 @ 50%

3 @ 60%

3 @ 70%

3 @ 80%

3 @ 90%

Metcon (Time)

For Time:

25 – 20- 15 – 10 – 5

KB Swings

Calories

RX 53/35

Comp 70/53

December 11, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Warm Up

5 EMOM

5 Pull Ups

10 Push Ups

Air Squats with rest of Minute

Metcon (AMRAP – Rounds and Reps)

16 AMRAP

8 SDLHP

12 Lateral Box Jumps 20″

16 Wall Ball Shots

RX 95/65 – 20/14

Comp 135/95 – 30/20

December 10, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Back Squat (5 X 3)

1- 50%

2-60%

3-70%

4-80%

5-90%

Metcon (Time)

For Time:

30 Rounds

1 Snatches 135/95

10 DU (sc/20 Singles)

COMP – 155/115

December 7, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Rope Climb (5 Rope Climbs )

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

5 Squat Snatch

10 Calories

15 Wall Balls

RX 95/65 – Row – 20/14

Comp 135 – Bike – 30/20

December 6, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Muscle-ups (5 X 5 )

Metcon (Time)

For Time:

21 – 15 – 9

Front Squats

T2B

KB Swings

RX – 95/65 – 53/35

Comp – 135/95 – 70/53

December 5, 2028

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Weightlifting

Practice Clean & Jerk

5 x 3

Metcon (Time)

For Time:

30 Clean & Jerk

10 DU after ever Rep

RX 95/65

Comp 135/95
30 Rounds

1 Clean & Jerk

10 DU

December 4, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Time)

4 Rounds

5 Pull Ups

10 Push Ups

15 Air Squats

20 Sit Ups

Metcon (Time)

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

BW Deadlifts

Box Jumps 24/20

Comp 30/24 plus 25% lbs DL

December 3, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Time)

50 Calories

RX – Row

Comp – Bike
Max Effort Sprint

Metcon (Time)

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

Thrusters

Buprees Over Bar

RX 95/65

Comp 115/85

November 30, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Time)

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

Odd: Bike Calories

Even: Row Calories

100 Run between sets

Power Clean (5 X 3 )

Work up to 3 rep max

November 29, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Tabata

Plank from Med Ball

Strength

5 X 5 Strict Pull Ups

Metcon (AMRAP – Rounds and Reps)

21 AMRAP

7 Deadlifts

14 Box Jumps

21 Barbell Push Ups

RX 225/135 – 24/20

COMP 315/225 – 30/24 – Ring Push Ups