CrossFit Bartlesville – CrossFit
BARBELL
BAR: Snatch Balance (5×5 @ 50%)
Video Demo & Explanation:
https://youtu.be/_8geh9WSvjg
ACCESSORY
A) Knees to Feet to Box, 5×5
Demo video: https://youtu.be/0iMXvXES4DI
B) One-arm Dumbbell Overhead Squat, 5×5
Demo Video: https://youtu.be/fa_yJa2XwXk
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
20 cap / Partition anyhow
3:00 minute Wall Sit
200 Russian Twists, 20/14/10# ball
100 Peel Back Push-ups | RX+ Push-ups
*Wall Sit:
-Back of head touching the wall
-Arms hanging to your sides
-Hip crease below top of the knee
WOD
WOD: Metcon (Time)
20 cap /
250 Single-unders | RX+ 100 double-unders
100 WBS
80 Rev Stationary Lunges
60 KB Deads, 70/55/35
50 Thrusters, 45/35/15#
40 Cal Row
20 burpees
250 Single-unders | RX+ 100 double-unders
KIKR
KIKR: 1000m Row (Time)
Max Effort 1000m Row