CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Rounds)
WOD Video: https://drive.google.com/file/d/1tuolyCkr22dKQyKv1C7zrDKzb29p7bW0/view?usp=sharing
EMOM x 10
:30 second Plank Hold | RX+ HS Hold
5 Foot Release Squats | RX+ FRS w/ Med Ball, 20/14/10
3 Hand Release Push ups | RX+ Strict Pull-ups
*best score possible is 10
BARBELL
BAR: Push Press (5×4 @ 70% of 1 RM )
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
5 Rounds / 20 minute clock
1 min – Max Cals Bike
-rest as needed, then…
Max Unbroken KBS, 55/35 | 45/25#
-rest as needed
*must complete 5 rounds to be RX
*score = total cals + KB swings
WOD
WOD: Metcon (Time)
For time / 15 cap
30 Med Ball Sit ups, 20/14/10 | RX+ 30 GHD SIt ups
20 HS Toggles | RX+ 20′ HSW
5 Pull-ups | RX+ Bar Muscle-up
10 Bear Complex, 135/95 | 115/75
5 Pull-ups | RX+ Bar Muscle-ups
20 HS Toggles | RX+ 20′ HSW
30 Med Ball Sit ups, 20/14/10 | RX+ 30 GHD Sit ups
(Handstand Toggles = from a handstand position against the wall, release the right hand from the floor, then the left & continue for 20 total releases (10 R / 10 L))
KIKR
KIKR: 800m Run (Time)
Max Effort 800m Run