CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
3 Odd Object Goblet Squats
6 Push ups
9 Flutter Kicks
BARBELL
BAR: Deadlift (5×5 @ 55%)
This week starts a new 8 week barbell cycle consisting of the following lifts: Snatch, Split Jerk, Deadlift & Clean.
If you do not have a 1 Rep Max Deadlift, ask your coach to help you establish one by using this rep scheme: 5-4-3-2-1-1-1
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
10 RFT / 30 cap
100 Single-unders
15 Squats
10 SIt ups
5 Burpees
WOD
WOD: Metcon (Time)
10 RFT / 30 cap
10 cals Bike
3 Power Snatch + 3 Power Clean + 3 Thrusters, 75/55/35
8 Pull ups
3 Power Snatch + 3 Power Clean + 3 Thrusters, 75/55/35
6 Burpees
KIKR
KIKR: 500m Row (Time)
Max Effort 500m Row