CrossFit Bartlesville – CrossFit
BARBELL
Rest or Make-up Day
M – Squat Clean
T – Thruster
W – rest
Th – Overhead Squat
F – Push Press
*all 5×3 @ 70%
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
40-30-20-10 / 20 cap
Step ups, 24/20/16″ | RX+ 30/24/20″
Sit ups | RX+ GHD Sit ups
1 min plank (elbows & toes) after each rd | RX+ Single arm Plank
WOD
WOD: DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*Masters, 135/75
KIKR
KIKR: 500m Row (Time)
Max Effort 500m Row