CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
5 Burpees
10 Push ups
20 Squats
BARBELL
BAR: Power Clean (5×1 @ 90%)
Warm-up sequence:
5-4-3-2-1 (Increase load each set)
Clean High-Pull + Hang Clean High-Pull
-then proceed to Power Clean: 5×1 @ 90%
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
Any Order / Continuous clock
Tabata Squats
Tabata Push-ups
Tabata Sit-ups
Tabata Cals Bike
*score = to reps + cals
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
:20 Handstand Hold | RX+ HSW 12′
5 Pull-ups | RX+ 3 Bar Muscle-up
1 Deadlift 225/155 | RX+ 315 / 225
KIKR
KIKR: Metcon (No Measure)
10 Rounds:
Sprint 50 yards