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