CrossFit Bartlesville – CrossFit
ACCESSORY
Squat Therapy /3-5 sets / 7 cap
A) 5 PVC Wall Squats
B) :20 second Kettle Bell Squat Hold
BARBELL
BAR: Back Squat (20 Unbroken @ 45% of 90% of 1 RM)
*45% is a programming percentage change and will increase 5% instead of 2.5% over the next 5 weeks.
BAR2: Squat Snatch + 2 Hang Squat Snatch (EMOM x 5, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 15
5 Cals Bike
7 Burpees
:60 Plank Hold (1 rep)
WOD
WOD: Metcon (Time)
3 RFT / 15 cap
Row 250m
2 min Overhead Hold, 95/65 | 75/55 (2 reps)
25 GHD Sit ups
KICKER
KICK: Metcon (No Measure)
Row 1500m