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