CrossFit Bartlesville – CrossFit
BARBELL
BAR: Squat Clean (5×5 @ 50%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
5 Rds / 18 cap
30 Sit ups | RX+ 20 GHD
15 Push-ups | RX+ 10 HSPU
:60 sec Wall Sit | RX+ Single Leg
Wall Sit:
-back of your head on the wall
-arms hanging to the side and not on knee(s)
-hip crease below top of the knee
WOD
WOD: Metcon (Time)
15 cap /
Row 1000m
100 Push-ups
30 Power Snatch, 95/65 | 75/55
Push-up:
-touch chin & chest but not quads
-press to full lock out of the elbow on each rep
-keep elbows close to rib cage
-any other variation of the above is scaling
KIKR
KIKR: Metcon (Time)
21 Burpees
15 WBS
9 Cals Bike