CrossFit Bartlesville – CrossFit
BARBELL
BAR: Snatch (5×2 @ 85%)
Snatch = pulling the bar from the floor & receiving it in a full squat
Drop each rep if needed
ACCESSORY
A) Tire Flips, 5×5
B) Single-arm Dumbbell Row, 5×5
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
21 KBS
15 Goblet Squat
9 KB Summo Deadlift High-pull
55/35 | 45/25#
WOD
WOD: Metcon (Time)
20 Cap /
100 DU’s
15 Pull-ups | RX+ 5 Bar Muscle-ups
150m OH Carry, 45/25/15# plate | RX+ 50′ HSW
10 Front Squats, 135/95 | 115/80
50 GHD SIt ups
10 Front Squats, 135/95 | 115/80
150m OH Carry, 45/25/15# plate | RX+ 50′ HSW
15 Pull-ups | RX+ 5 Bar Muscle-ups
100 DU’s
KIKR
KIKR: Metcon (Time)
33 Burpees