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.

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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