CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Explanation Video:
https://drive.google.com/file/d/1GaTMaT9QF9jHmPqIsWrg2yq2Cn7r1p76/view?usp=sharing
For time:
75 Jumping Jacks
50 Jump Lunges
25 Walking Planks
50 Jump Lunges
75 Jumping Jacks
BARBELL
BAR: Power Clean + 2 Front Squats (EMOM x 9, work to a heavy set)
BODY WEIGHT MOSTLY
BWM1: Metcon (Time)
Max Effort 1000m Row
*This is a Top Performance opportunity.
-rest as needed, then complete BWM2.
-You have 20 minutes to complete BWM1 & BWM2.
BWM2: Metcon (Calories)
Tabata Bike, 20-10 (8 Rounds: 20 seconds work, followed by 10 seconds rest)
You have 20 min. to complete BWM1 & BWM2.
Both are Top Performance opportunities.
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
1 Power Clean & Jerk, 115/80 | 95/65
1 Bar Facing Burpee
1 Power Snatch
1 Bar Facing Burpee
KICKER
KIKR: Metcon (AMRAP – Reps)
Tabata:
Sit ups | RX+ T2B
(8 rounds: 20 seconds work, 10 seconds rest)