CrossFit Bartlesville – CrossFit

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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