W.O.D.

CF Tuesday 6/16/20

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

2 Snatch Balance + 1 Overhead Squat (10×1)

10 min EMOM

From the rig.

Same weight for all 10 Rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15 cal Bike

12 T2B

9 OHS. 155/105

Mon 6/15/20

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Accessory Work

10 min EMOM

5 – Air Squats

3 – Burpees

1 – Squat Clean @ 75% of 1RM

Metcon

Metcon (Time)

For Time

Buy In – 400m Run

5 Rounds

8 DB Hang Power Cleans 50/35

8 DB S2OH 50/35

50 DUs

Cash Out – 400m Row

Welcome to the Weekend

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Metcon (AMRAP – Rounds and Reps)

10 min amrap

– 10 box jump overs

– 5 hang squat clean RX95/65 RX+135/95

– 200 run

Rest 2 minutes

10 min amrap

– 10 deadlifts RX 135/95 RX+ 195/135

– 50 du’s

Rest 2 minutes

10 min amrap

– 10 pull-ups

– 5 power snatch RX95/65 RX+135/95

– dead-weight Hang 15 sec

Tabata me CRAZY

CrossFit Skiatook – Crossfit/Bootcamp blended

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Stretching and Mobility

Tabata

1) Curls

&

2) Dips

Metcon

Metcon (Time)

For Time

3 rounds

400m Run

15 KB Goblet Squats 53/35

30 Alt. Walking Lunges

10 T2B

20 KB Swings 53/35

Tabata me CRAZY

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Tabata

1) Curls

&

2) Dips

Metcon

Metcon (Time)

For Time

3 rounds

400m Run

15 KB Goblet Squats 53/35

30 Alt. Walking Lunges

10 T2B

20 KB Swings 53/35

Why are my Shoulder Burnin?!?!?!

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Dumbbell or Kettlebell Seated Pause Strict Press (3×15)

With each repetition pause at the bottom of the press position for 1-3 seconds.

– Rest 2-3 minutes and repeat.

Metcon

Metcon (Time)

For Time

21-18-15-12-9-6-3

Thrusters 75/55 RX+95/65

Burpee over bar

Iron Will

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Accessory Work

Down and Back = 1 rep

8×1

Men 4(45# plates)

Women 2(45# plates)

Metcon

Metcon (AMRAP – Reps)

7 min AMRAP

25 DUs

10 T2B

5 Strict HSPUs

Rest 90 sec

7 min AMRAP

25 DUs

15 KB SDLHP 53/35

10 Slam ball V ups

The Mondays

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Back Squat (6×4)

All set @ 80% of 1 RM + 5 LBS

Metcon

Metcon (Time)

4 Rounds

30 Air Squats

10 ring dips RX+5 Ring MUs

5 clean & Jerks 155/105 RX+ 185/125

100m Run

PARTNER WOD SATURDAY!

CrossFit Skiatook – Crossfit/Bootcamp blended

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Warm-up

Luck of the Draw

Metcon (Time)

5 Rounds:

60 seconds of jump rope

50-40-30-20-10

DB Push Press

Push Ups

Sit Ups
Both partners jump rope. The rest is broken up evenly between partners.

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