CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Rounds and Reps)
WOD Explanation:
https://drive.google.com/open?id=1G4B6vsA79ErOxQlGqiHS9GkvKB-VxOsp
AMRAP 20
5 Push ups
10 Sit ups
15 Squats
BARBELL
BAR: Power Snatch + Overhead Squat (EMOM x 9, increase load each set)
Use your hook grip on the Power Snatch, go slow to above the knee, keep the bar close on the 2nd pull by keeping the elbows high & outside.
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 12 cap
30 Cals Bike
60 Burpees
90 Reverse Jump Lunges
WOD
WOD: Metcon (Time)
5 RFT / 12 cap
15 Power Snatch, 75/55/35
30 Double-unders
KICKER
KICK: 800m Run (Time)
Max Effort 800m Run