W.O.D.

HERO WOD FRIDAY !!!!

CrossFit Skiatook – Crossfit/Bootcamp blended

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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
Scaling Options:

DB Push Press (you pick the weight)

KB Swings (you pick the weight)

Box Jumps(you pick the box height)

George of the Jungle

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Skills

10 to 15 min work on Skills

Rope climbs

&

T2B

Metcon

Metcon (Time)

for Time

200 DUs

50 Alt. Lunges

2 Rope climbs

400m Run

2 Rope Climbs

400m Run

25 Deadlift 185/125

200 DUs

DEATH RACE

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

2 Hang Snatches + 1 Power Snatch (5×1 )

@ 80 to 85% of 1RM

Metcon

Death Race (Time)

For Time

5 Rounds

15 cal Assault Bike

10 Burpees

Aaaaand there goes my week!!!

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Push Press (4×2)

warm up to a heavy set, around 80 to 90% of 1RM. Then work @ that weight for all 4 sets.

Metcon

Metcon (Time)

FOR TIME

21 Front Squats 95/65 RX+155/105

15 Box Jumps 24/20 RX+30/24

9 Power Cleans 95/65 RX+155/105

15 Front Squats

12 Box Jumps

6 power Cleans

9 Front Squats

6 Box Jumps

3 power Cleans

BUT WHY?

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Bench Press (8×3)

8 min EMOM

3 Bench Press + 3 strict pull-ups

Same Weight for all 8 minutes

Metcon

Metcon (Time)

FOR TIME (30 min Cap)

1 mile Run

60 Push-ups

40 Ring Dips

20 HSPUs

10 Pistols

20 HSPUs

40 Ring Dips

60 Push-ups

1 mile Run

HERO WOD FRIDAY !!!!

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon

Hall (Time)

5 Rounds for time of:

3 Cleans, 225#

200m Sprint

20 Kettlebell Snatches, 1.5 pood (10 each arm)

Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
Female clean 155#

KB Snatches 53/35

HERO WOD FRIDAY !!!!

CrossFit Skiatook – Crossfit/Bootcamp blended

View Public Whiteboard

Stretching and Mobility

Metcon

Hall (Time)

5 Rounds for time of:

3 Cleans, 225#

200m Sprint

20 Kettlebell Snatches, 1.5 pood (10 each arm)

Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
Scaling Options

DB Cleans (Cleans)

KB Swings (KB Snatches)

Rowing, Balls to da Walls

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Accessory Work

Take 15 min or so to work on:

Tire Flips

Sled pushes and pulls

Push down and pulling it back

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

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