CrossFit Bartlesville – CrossFit
ACCESSORY
Bounding Work / 5 Sets
A) 5 Box Jumps, increase height each set
B) :60 Double or Triple unders
C) Barbell Prep Work: warm up to the starting weight % for the 3 Position Snatch complex
BARBELL
BAR: 3 Position Snatch (EMOM x 10 @ 70% of 1RM Squat Snatch)
Floor, Knee, Pockets
HOME WOD
HW: Metcon (Time)
2 RFT / 30 cap
Run 1 mile
30 Burpees
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 30 cap
30 Cal Bike
75 Single-unders | RX+ DU’s
30 Box Jumps, 24/20″
75 Single-unders | RX+ DU’s
30 Burpees
75 Single-unders | RX+ DU’s
30 Sit ups | RX+ T2B
75 Single-unders | RX+ DU’s
30 Ring Rows | RX+ Pull-ups
75 Single-unders | RX+ DU’s
*scale by sharing the work w/ a partner
WOD
WOD: Metcon (Time)
For time / 30 cap
Row 1000m
-then
5 Rounds of Cindy
-then
30 Power Cleans, 115/80 | 95/65
90 KBS, 55/35 | 45/25
30 Power Snatch, 95/65 | 75/55
-then
5 Rounds of Cindy
-then
Row 1000m
*1 Rd of Cindy =5 Pull ups, 10 Push ups, 15 Air Squats