CrossFit Bartlesville – CrossFit
BARBELL
BAR: Split Jerk (5×1 @ 90%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 /
8 Single Leg Squats to 12″ Surface | RX+ Pistols
10 Push-ups
4 Single Leg Squats to 12″ Surface | RX+ Pistols
10 Sit ups | RX+ GHD Sit ups
2 Single Leg Squats to 12″ Surface | RX+ Pistols
*Single-leg Squat – start standing w/ one leg extended such that the foot is off the floor. Sit or touch down w/out touching the foot to the floor & stand back up. Switch & repeat.
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
1 Rope Climb | RX+ Peg Board Ascent
2 Deadlifts, 155/105 | 135/95
3 Pull-ups | RX+ Bar Muscle-up
4 Power Cleans, 155/105 | 135/95
5 Cals Bike
KIKR
KIKR: Metcon (AMRAP – Reps)
3 min clock:
Run 100m
21 KBS, 55/35 | 45/25
AMRAP Burpees