CrossFit Bartlesville – CrossFit

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BARBELL

Bar: Split Jerk (5×5 @ 60%)

Video Demo: Slow motion clean & jerk

ACCESSORY

A) Single-arm DB Press in Squat, 5×5

B) Glute Ham Raise, 5×5

*see video demo for A&B from Tuesday last week

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 RFT / 15 cap

50 Jump Lunges

30 SIt ups | RX+ GHD Sit ups

10 Ring Rows | RX+ Pull-ups

WOD

WOD: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
*Muscle-ups: bar or ring

** Masters: 115/75

KIKR

KIKR: Metcon (AMRAP – Reps)

Tabata Push-ups