CrossFit Bartlesville – CrossFit
BARBELL
1 Muscle Clean + 2 Power Cleans + 3 Hang Squat Clean + 1 Jerk (EMOM x 10, work to a heavy set)
BODY-WEIGHT ONLY
Metcon (AMRAP – Rounds and Reps)
Death by Burpees: 1 burpee the 1st minute, 2 the 2nd, 3 the 3rd, etc. until you cannot complete the required number of burpees for that minute.
FOUNDATIONS
Metcon (Time)
AMRAP 15 / Partner / 1 works: Row 500m, 15 Thrusters 45/35, 15 Burpees over Box 20″
CONDITIONING
Metcon (Time)
For time / 20 cap: 100 Inverted Chest-to-Bar, Run 200m, 10 Bear Complex 95/65 | 75/55, Run 200m, 100 Sit-ups
COMPETITION
Metcon (Time)
For time / 40 cap / wear a vest: 50 Box jump 24/20, 50 Pull-ups
50 KBS 70/55/35, 50 OH Lunge 45/25/15, 50 T2B, 50 Push press 75/55/35, 50 GHD Hip extensions, 50 WBS, 50 Burpees, 50 Double unders
KICKER
Metcon (Time)
33 Burpees