CrossFit Bartlesville – CrossFit
BARBELL
BAR: Back Squat (5-4-3-2-1, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 20 cap
Row 100 cals | RX+ Bike 100 cals
100 Lunges
100 Sit-ups
Friday Nite Lites
FNL: Metcon (Time)
For time / 20 cap
RX:
30 box jumps or Step ups, 24/20″
15 clean & jerks, 95/65
30 box jumps or Step ups, 24/20″
15 clean & jerks, 135/85
30 box jumps or Step ups, 24/20″
10 clean & jerks, 185/115
30 single-leg squats
10 clean & jerks, 225/145
30 single-leg squats
5 clean & jerks, 275/175
30 single-leg squats
5 clean & jerks, 315/205
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Scaled:
30 box jumps or Step ups, 24/20″
15 clean & jerks, 65/35
30 box jumps or Step ups, 24/20″
15 clean & jerks, 95/55
30 box jumps or Step ups, 24/20″
10 clean & jerks, 115/75
30 Medball Step ups, 20/14#
10 clean & jerks, 135/95
30 Medball Step ups, 20/14#
5 clean & jerks, 155/115
30 Medball Step ups, 20/14#
5 clean & jerks, 185/135
WOD
WOD: Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
*See 20.4 scorecard for scaled options