CrossFit Bartlesville – CrossFit

BARBELL

Single-arm Snatch + Hang Snatch + Overhead Squats (15 mins – find a heavy set)

All single arm / perform each weight on right & left

BODY-WEIGHT ONLY

Metcon (Time)

For time / 15 cap: 21-15-9, Push-ups, Air Squats, then Run 800m, then 21-15-9, Push-ups, Air Squats

FOUNDATIONS

Metcon (AMRAP – Rounds and Reps)

Partner / AMRAP 18: 50 Air Squats, 40 Hang Power Cleans 75/55/35, 30 Burpees, 20 Strict Press 75/55/35, 10 Cals Bike each, 20 Strict Press, 30 Burpees, 40 Hang Power Snatch, 50 Air Squats

CONDITIONING

Metcon (AMRAP – Reps)

AMRAP 7: Squat Clean & Jerks, 165/115 | 145/105

COMPETITION

Metcon (AMRAP – Rounds and Reps)

For time / AMRAP 12: 1 min OH Hold (155/105 | 135/95), 20 GHDSU

KICKER

Metcon (Distance)

Row as far as possible in 2 mins