CrossFit Bartlesville – CrossFit
Weightlifting
A: Shoulder Press (3×5 @ 67.5%)
B: Snatch Deadlift + Hang Snatch High Pull (5×3 @ 115% of 1 RM Snatch)
Body-Weight-Only
Metcon (AMRAP – Reps)
For time / AMRAP 20 / Partner / Both Work
AMRAP Row for cals
AMRAP Burpees
*Score = total cals & burpees
Foundations
Metcon (AMRAP – Reps)
AMRAP / 3 Rounds:
1 min – Burpees
1 min – Goblet Squats, 55/35 | 45/25#
1 min – Single-unders
1 min – KBS, 55/35 | 45/25#
1 min – rest
Conditioning
Metcon (Time)
5 RFT / 20 cap
9 Deads 225/155 | 205/135
15/12 cal Bike
21 Push-ups (men – strict)
Competition
Metcon (Time)
10 RFT / 15 cap
3 Clean & Jerk
3 Power Snatch
3 Thrusters
135/95 | 115/80
*Bar cannot rest until end of each round
Kicker
Metcon (Time)
Rest 1 minute after your WOD
-then
For time: 21 Burpees + 15 Burpees + 9 Burpees