CrossFit Bartlesville – CrossFit

BARBELL

Snatch Bear Complex (EMOM x 10)

1 Power Snatch + 1 OHS + Hang Squat Snatch + 1 Snatch Balance

BODY-WEIGHT ONLY

Metcon (Time)

For Time / 17 cap: Run 200m, 21 Burpees, 21 Inverted C2B, Run 400m, 15 Burpees, 15 Inverted C2B, Run 800m, 9 Burpees, 9 Inverted C2B

FOUNDATIONS

Metcon (Time)

For time / 17 cap: Row 750m, 40 WBS 14/10/6#, 30 Reverse Hypers, 20 Burpees, 10 Atomic Sit-ups 45/25/15, 20 Burpees, 30 Reverse Hypers, 40 WBS 14/10/6#

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP 17: 10/7 cals Bike, 20 Push-ups, 30 Double-unders,

COMPETITION

Metcon (Time)

For time / 10 cap: 5 Deads 335/220, 20′ HSW, 20/15 handstand push-ups, 20ft HSW, 5 Deads 335/220, 20′ HSW, 20/15 handstand push-ups, 20f’ HSW, 5 Deads 335/220

KICKER

Metcon (Time)

100 KBS, 35/25#