CrossFit Bartlesville – CrossFit
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