CrossFit Bartlesville – CrossFit
ACCESSORY
Squat Therapy / 3 Sets / 7 cap
A) 5 Wall Squats
B) :30 Post Squat Hold
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
For time / AMRAP 15
50 KB Deadlifts
50 KB Goblet Squats
50 KB Swings (Russian)
50 KB Lunges | RX+ KB Step ups, 24/20″
*45/35/25 | RX+ 70/55/35#
WOD
WOD: Metcon (Weight)
20 cap / for total weight
Power or Squat Snatch –
starting w/ a bar, 45/35#, Women do 1 snatch / add 5 lbs each add’l rep & Men add 10lbs until failing to complete the next rep
-then
Power or Squat Clean & Jerk –
picking up where u left off on the Snatch, W continue adding 5lbs & M 10lbs each rep until failing to complete the next rep
-then
Deadlift –
Picking up where u left off on the C & J, W continue adding 5lbs & M 10lbs each rep until failing to complete the next rep
*score = total of heaviest of each lift / Ex. Snatch 95lbs + C&J, 135lbs + Deadlift 225lb = 455lbs
KICKER
KICK: 500m Row (Time)
Max Effort 500m Row