CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
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WOD Video:
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2 Rounds for Time /
Run 800m
30 Push-ups
40 Lunges
BARBELL
BAR: Squat Snatch (5×5 @ 55% of 1RM)
This week starts a new 8 week barbell cycle consisting of the following lifts: Snatch, Split Jerk, Deadlift & Clean
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 RFT / 15 cap
Row 500m
12 Ring Rows | RX+ Kipping Pull-ups
21 American KBS, 55/35 | 45/25
WOD
WOD: Metcon (Time)
20 cap /
42 WBS 20/14/10#
42 Power Clean 135/95 | 115/75
30/24 Cal Bike
30 Power Snatch 115/80 | 95/65
18 Burpee Box Jumps, 24/20″
18 Thrusters 95/65 | 75/55
KIKR
KICK: Metcon (Time)
50 Jump Lunges
40 Push ups
30 Sit ups