CrossFit Bartlesville – CrossFit
BARBELL
BAR: Power Clean + 2 Hang Squat Clean (EMOM X 9, increase each set)
Use hook grip.
Hips extend before elbows bend.
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
20-cap
Accum 1 min wall sit
50 lunges / RX+ OH Stationary Lunges, 45/25/15
Accum 1 min pushup plank hold / RX+ HS hold
50 situps / RX+ Any combo GHD Situps & T2B
Accum 1 min hang hold / RX+ chin-over-bar hold (any grip)
50 situps / RX+ Any combo GHD Situps & T2B
Accum 1 min pushup plank hold / RX+ HS hold
50 lunges / RX+ OH Stationary Lunges, 45/25/15
1) wall sit: back of head against the wall, hands cannot be on the knees, hip crease below the top of the knee
2) each of the 1-min holds = 1 rep
3) situps: heels must stay in contact w/ the floor entire range of motion, anything else is scaling
WOD
WOD: Metcon (Time)
“The Kabul 13”
Partner / 13 Rounds / 20 cap:
8 Power Cleans, 135/95 | 115/75
26 Double Unders
21 Squats
In honor of the 13 US service members who lost their lives in Kabul on 8-26-21
KIKR
KIKR: 500m Row (Time)
Max Effort 500m Row