CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Rounds and Reps)
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WOD Video: https://drive.google.com/file/d/1h67hjkmgzg8rUlGcMwgppVkOcEes7-e1/view?usp=sharing
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AMRAP 12 /
30 Lunges
20 Sit ups
10 No-contact Burpees
BARBELL
BAR: Push Press (1-1-1-1-1, find a heavy set or new 1 RM)
CNS Warm-up:
Push Press: 5@50%, 4@60%, 3@70%, 2@75%, 1@80% then proceed to finding a heavy set or new 1 RM. Limit yourself to 5 working sets of 1.
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 15 cap / Partition anyhow
100/85 Cals Bike
100 Burpees
WOD
WOD: Metcon (Time)
For time / 20 cap
100 Burpees with EMOM 5 Power Snatch, 75/55/35
-then
300 Double Unders with EMOM 5 Overhead Squats, 75/55/35
KIKR
KIKR: Metcon (Time)
For time /
Row 500m
30 Thrusters, 45/35/15#
15 Pull-ups