CrossFit Bartlesville – CrossFit

BARBELL

3 Position Clean + 1 Jerk (15 minutes to find a heavy set)

3 Position Clean:

Floor, Knees, Pockets

* Power or Squat Clean / Push or Split Jerk

BODY-WEIGHT ONLY

Metcon (Time)

For time / 18 cap: 50 Air Squats, Row 500m, 50 Hollow Rocks, Row 50 cals, 50 Push-ups, Bike 50/40 cals

FOUNDATIONS & CONDITIONING

Metcon (AMRAP – Reps)

Partner / 1 works / Continuous Clock/

9 Minutes: 100 Hand Release Push-ups, 50 Deadlifts (135/95/65), AMRAP burpees, then 9 Minutes: 100 Air Squats, 50 Power Cleans (135/95/65), AMRAP Burpees
Score = total burpees

COMPETITION

Metcon (Time)

4 RFT / 20 cap: 21 Pull ups, 15 HSPU, 18 Goblet Squats 70/55/35

KICKER

Metcon (Time)

9 Cals Bike, 15 Burpees, 21 Cals Row