CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Video Explanation:
https://drive.google.com/file/d/1OvnGfZjnkSzsEuPwJKdZ-9T5scSGaZMh/view?usp=sharing
For time, descending ladder of work:
50-40-30-20-10
Sit ups
100-80-60-40-20
Jumping Jacks
BARBELL
BAR: Bear Complex (1-1-1-1-1-1-1, work to a heavy set)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
“Freedom” / Partner /
Row 1776m
-then 4 (July 4th) sets of Tabata
Tabata Push ups
Tabata Sit ups | RX+ T2B
Tabat Squats
Tabata Single-unders | RX+ DU’s
-then
56 (signers)Cals Bike
*score = time for Row & Bike minus total reps (converted to seconds) for Tabata work.
*A negative score = Freedom!
WOD
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
KICKER
KIKR: Metcon (AMRAP – Reps)
AMRAP 1 minutes: Burpees