CrossFit Bartlesville – CrossFit

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BARBELL

BAR: Split Jerk (5×5 @ 50%)

This is week one of a new barbell cycle which will include the following lifts:

Snatch, Split Jerk, Snatch Balance, Back Squat

ACCESSORY

Optional accessory work:

A) Single-arm DB press in squat, 5 x 5R / 5L || Demo video: https://youtu.be/AJGNxHlQcVU

B) Glute-Ham Raise (GHR), 5 x 5 || Demo video: https://youtu.be/cwaCdA9qFNI

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /

3 R’s:

20 Squats

20 Box Dips | RX+ Ring Dips

-rest 2 mins then…

3 R’s:

20 Box Jumps, 24/20/16″

20 Jump Lunges | RX+ DU’s

WOD

WOD: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Masters:

Deadlifts, 205/135#

*scale Handstand Push-ups w/ Strict Shoulder Press or Push Press

KIKR

KIKR: Randy (Time)

For Time:

75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Masters: 55/35#