CrossFit Bartlesville – CrossFit
ACCESSORY
5 Rounds:
A) Handstand Work: Kick ups, Holds, Descents, Push-ups, Toggles
B) Double-under Work: 10 Attempts or 10 AnyHow or 10-30 UB or Triple-under work
BARBELL
BAR: Power Clean (5×5 @ 70%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 20
5 Box Jumps or Step ups, 20″ | RX+ 24″
7 Sit ups | RX+ T2B
:30 Plank Hold
11 Push-ups
13 Rev Stationary Lunges | RX+ w/ 45/25# plate
WOD
WOD: Metcon (AMRAP – Reps)
20 Minute Clock
Run 200m
10 Lateral Burpees over Bar
Max UB Power Cleans
–
10 cals Bike
10 Lateral Burpees over Bar
Max UB Front Squats
–
60 Double unders
10 Lateral Burpees over Bar
Max UB Push-Press
–
Run 200m
10 Lateral Burpees over Bar
Max UB Front Rack Lunge
–
10 cals Bike
10 Lateral Burpees over Bar
AMRAP Power Snatch
*95/65 | 75/55
*pausing with the bar in the natural bar path is acceptable. Setting the bar on the floor or manipulating a contrived rest of the bar on the body constitutes the end of the session.
KICKER
KICK: Metcon (AMRAP – Reps)
Max Effort UB WBS