CrossFit Bartlesville – CrossFit
ACCESSORY
5 Rounds
A) 5 GHD Reverse Hyper (starting face down & body parallel to the floor, hamstrings pull body to vertical)
B) 3 Power Snatch + 2 Overhead Squat @ 70%
BARBELL
3 Power Snatch + 2 Overhead Squat (5×1 @ 70% of 1 RM Power Snatch, )
Nutrition Challenge WOD
NCW: Metcon (AMRAP – Reps)
Partner / AMRAP 20 / 1 works
Row 2000m
100 Air Squats
AMRAP Burpees
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
50 Singles | RX+ Doubles
40 Lunges
30 Sit up | RX+ GHD Sit up
20 Burpees
10 Cal Bike
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
21 Pull-ups | RX+ 21 C2B
15 Push Press 115/80 | 95/65 | RX+ 15 HSPU
9 Hang Power Cleans 115/80 | 95/65 | RX+ 9 Hang Squat Cleans
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3:
RX – Push-ups
RX+ – Strict Push ups