CrossFit Bartlesville – CrossFit
BARBELL
BAR: Push Press (5×3 @ 70%)
M – Squat Clean
T – Thruster
W – rest / make-up
Th – OH Squat
F – Push Press
*all 5×3 @ 70%
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
EMOMx20 /
Min 1 – 7 Walking Planks
Min 2 – 9/7/5 Cals Bike
Min 3 – Max Jump Lunges
Walking Plank:
Start in the top of the push up position. Drop to the right elbow then the left elbow. Now u are in an elbows & toes plank position. To complete, go back to the top of the push up position by moving from the elbows back to the hands.
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 11 /
3 Burpees
5 Ground to Overhead, 115/80 | 95/65
7 T2B
Ground to Overhead options:
Power Clean & Jerk
Or
Power Snatch
KIKR
KIKR: Metcon (AMRAP – Reps)
Max Unbroken American KBS, 45/25 | 35/20