CrossFit Bartlesville – CrossFit
BARBELL
BAR: Push Press + Push Jerk + Split Jerk (1-1-1-1-1-1-1-1-1, increase load each set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
18 cap /
Row 50 cal
50 KB Swings, 45/35/25#
35 burpees
50 KB Swings
Row 50 cal
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 /
5 T2B | RX+ 3 Bar muscle ups
50 Running Single-unders
10 Sumo deadlifts, 155/105 | 135/95
50 Running Single-unders
15 Mountain climber push-ups
50 Running Single-unders
Running Single-unders Demo:
https://youtu.be/C7f9KRHRK1U
Sumo Deadlift Demo:
https://youtu.be/wQHSYDSgDn8
Mt. Climber Push-up:
Do a normal Mt Climber followed by a push-up (R/L + Push-up = 1 rep)