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