CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
12 Odd Object KB Swing
9 Burpees
6 Sit ups
BARBELL
BAR: Split Jerk (5×5 @ 55% or recent 1 RM)
If you do not have a 1 Rep Max (RM) for this lift, ask your coach to help you establish one by using this rep scheme: 5-4-3-2-1-1-1
This week starts a new 8 week barbell cycle consisting of the following lifts: Snatch, Split Jerk, Deadlift & Clean.
BODY WEIGHT MOSTLY
BWM: Metcon (Calories)
Partner / AMCalsAP / 1 works
5 Rounds:
Tabata Bike
*you choose the work to rest variation 20-10 or 10-20
WOD
WOD: Metcon (AMRAP – Reps)
4 Rounds / 20 cap
Max UB Hang Squat Cleans, 115/80 | 95/65
-rest as needed
Max UB Double-unders (best of 3 attempts)
-rest as needed
Max UB Push-ups
KIKR
KIKR: Metcon (No Measure)
5 Sled Push & Pull