MARCH 15, 2020

CrossFit Bartlesville – Open Gym

Week 4 of 8
This week do 50% of 90% your starting 1 RM Back Squat for a set of 20 UB

BAR1: Back Squat (5@ 45%, 4@50%, 3@55%, 2@60%, 1@65%)

Power fast out of the bottom

BAR2: Bench Press (5×5 @ 80% 0f 90%)

BAR3: Shoulder Press (5×5 @ 80% of 90% of 1 RM)

BAR4: Deadlift (4 warm-up sets at 4″ then 1×5 @ 80%)

ACCESSORY

A) Plank Hold Tabata

B) Weighted Good Mornings 3×8 , 75/55/35

C) Sandbag Carry 4x200m