CrossFit Bartlesville – CrossFit
BARBELL
BAR: Snatch High Pull + Hang Squat Snatch + Snatch Balance (EMOM x 9, work to a heavy set)
HOME WOD
HW: Metcon (AMRAP – Rounds and Reps)
WOD Explanations:
https://drive.google.com/file/d/1jqEcQd-9t8RUkMCCJlMAlXFLtWgQoiim/view?usp=sharing
AMRAP 12
50 Lunges
30 Sit ups
10 Burpees
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
50 Lunges | RX+ Jump Lunges
30 Sit ups | RX+ GHD Sit ups
10 Burpees | Burpee Box Jumps, 24/20″
WOD
WOD: Metcon (Time)
10 RFT / 20 cap
10 Hang Power Clean, 95/65 | 75/55 | RX+ 115/80 | 95/65
10 WBS
10 Cals Row | RX+ Bike
KICKER
KIKR: Metcon (Time)
RUn 1 mile w/ arms overhead
No joke…run 1 mile w/ your arms overhead. Stop your progress when arms come down.