CrossFit Bartlesville – CrossFit
BARBELL
BAR: Split Jerk (5×3 @ 80%)
Video Demo:
https://youtu.be/ElfYPyYWWBs
ACCESSORY
A) Single-arm DB Press in Squat, 5×5
B) Glute Ham Raise, 5×5
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap /
5 Wall Walks | RX+ 20′ HSW
15 Push ups | RX+ 30 Push-ups
25 Hollow rocks | RX+ T2B
50 Squat Hops | RX+ Box Jumps, 24/20/16″
25 Hollow Rocks | RX+ T2B
15 Push ups | RX+ 30 Push-ups
5 Wall Walks | RX+ 20′ HSW
WOD
WOD: Metcon (AMRAP – Reps)
Partner / 20 cap
Max Cals Row
*Resting partner accumulate Burpees at any time to improve score
Score = cals + burpees
KIKR
KIKR: Metcon (Time)
100 Jump Lunges