CrossFit Bartlesville – CrossFit

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BARBELL

***Make-up Day or Start your WOD early***

T – Squat Snatch 5×2 @ 85%

W – Split Jerk 5×2 @ 85%

Th – Snatch Balance 5×2 @ 85%

F – Back Squat 5×2 @ 85%

Post Nutrition Challenge WOD

PNCW: Metcon (Time)

3 Rds / 20 cap

“Post Nutrition Challenge Wod”

100m Single-arm Farmer Carry, 55/35 | 45/25

50 JJ’s | RX+ DU’s

25 Goblet Squat, 55/35 | 45/25

50 Sit ups | RX+ Sit ups, 45/25/15# plate

100m Run

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap/

200 Single-unders | RX+ DU’s

21 Burpee Step ups, 24/20/16″

Run 400m

15 Burpee Step up

Bike 1 mile

9 Burpee Step up

WOD

WOD: Zembiec (Time)

5 Rounds for time of:

11 Back Squats, 185#

7 Strict Burpee Pull-ups

400m Run
In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007
To learn more about Zembiec click here
*Back Squat 185 / 135 | 155/105

KIKR

KIKR: Metcon (AMRAP – Reps)

1 Min – Max Jump Lunges

1 Min – Max Cals Bike

1 Min – Max Burpees