CrossFit Bartlesville – CrossFit
-One day a week there is no barbell work.
-Some will use this day to make up bar work from other days and
some will opt to work on a skill.
-Another option will be to start your workout early.
BARBELL
***Rest or Make-up Day or Start your WOD early***
M – Split Jerk
T – Snatch Balance
W – Squat
F – Squat Snatch
*All 5×5 @ 60%
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
5 Rds / 20 cap
10 Push-up + R/L Shldr Tap
15 Goblet Squats, 55/35 | 45/25
20 Sit-ups | RX+ GHDSU or T2B
WOD
WOD: The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Thrusters, 135/95 | 115/75
Deadlifts, 245/165 | 225/135
KBS, 70/55/35#
*Scale as needed
KIKR
KIKR: Metcon (Calories)
Tabata Bike, 10-20