CrossFit Bartlesville – CrossFit
BARBELL
Rest or Make-up Day
M – Power Snatch
T – Deadlift
Th – Front Squat
F – Split Jerk
(all 5×3 @ 70%)
BODY WEIGHT MOSTLY
WOD: Metcon (Time)
15-12-9-6-3 / 15 cap
Burpees
Cals Bike
20 Rev Lunge after each set
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
50 Cal Row
40 Burpees over the bar
30 Power Snatches 95/65 | 75/55
20 Hang Squat Cleans 135/95 | 115/75
10 Pull-ups | RX+ Bar Muscle-ups
KIKR
KIKR: Metcon (Time)
50 Jump Lunges
50 Push ups
50 Jump Lunges