CrossFit Bartlesville – CrossFit
ACCESSORY
Squat Therapy / 5 Sets
A) :20 KB Squat Hold
B) 5 Wall Squats
C) Barbell Prep Work
BARBELL
BAR: Power Snatch + Hang Squat Snatch + Snatch Balance (EMOM x 7, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
2 RFT / 15 cap
Row 45 Cals | RX+ 45 Cals Bike
60 Lunges | RX+ KB Step ups, 24/20″, 55/35 | 45/25
30 Ring Rows | RX+ Pull-ups
WOD
WOD: Metcon (AMRAP – Reps)
AMRAP 15
150 WBS, 20/14/10
30 GHD Sit ups
AMRAP Power Cleans, 135/95 | 115/75