CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Rounds and Reps)
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WOD Video: https://youtu.be/GaFV52_llq0
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AMRAP 15 /
Run 200m
10 Odd Object KBS
10 Burpee-Push up combo
BARBELL
BAR: Split Jerk (5×3 @ 70%)
CNS Warm up:
5 Shoulder Press
5 Behind the Neck Press
5 Dip-quarter Squat
5 Push Press
5 Power Jerks
5 Behind the Neck Split Jerk
5 Tall Split Jerk
* 1 x w/ PVC and 1x w/ empty bar
Nutrition Challenge WOD
NCW: Metcon (Time)
For time /
100 Air Squats to Med Ball
Row 75 cals
50 Burpees
You can Do the NCW as your Workout even if u are not doing the Nutrition Challenge.
WOD
WOD: Metcon (Time)
For time / 15
30 Squat Clean & Split Jerk, 155/105 | 135/80
KIKR
KIKR: Metcon (AMRAP – Reps)
Tabata Push-ups