CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
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WOD Video: https://drive.google.com/file/d/1c6J-ZBV9Q4KAgDMms0r_YgLldcg5SfXr/view?usp=sharing
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For time /
40 Mt. Climbers
60 Squat Hops
120 Jumping Jacks
60 Squat Hops
40 Mt. Climbers
BARBELL
BAR: Power Snatch (5×2 @ 80% of 1 recent 1 RM)
Post Nutrition Challenge WOD
PNC: Metcon (Time)
Partner / For time / 20 cap / 1 works
90 Cals Row (1 rower)
5 Rounds of: 5 Step ups 20″ box, 10 Push ups, 15 Air Squats
90 Cals Bike (1 bike)
5 Rounds of: 5 Step ups 20″ box, 10 Push ups, 15 Air Squats
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 15 cap
40-30-20-10
Push-ups
Ring Rows | RX+ Pull ups
WOD
WOD: Metcon (AMRAP – Reps)
AMRAP / 12 min clock
Max UB Thrusters 95/65 | 75/55 (add 10/5# each round)
Do as many lateral burpees over bar as u did Thrusters. Rest as needed, add weight (m 10#, w 5#), begin next round.
*Score = total Thrusters
KIKR
KIKR: Metcon (AMRAP – Reps)
Tabata Jump Lunges