CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

10 Cals Bike

10 Lunge-Lunge-Squat

10 Sit ups

10 Burpees

ACCESSORY

A) Double-unders

VIDEO: https://youtu.be/9FLc4h5mhrk

B) Knees to Feet to Box or Step-Back, Step-up + Knee Drive

VIDEO: https://www.youtube.com/watch?v=qhCHHEPZvzw

VIDEO: https://youtu.be/gvHQtFPe270

BARBELL

BAR: Shoulder Press (5-4-3-2-1-1-1, Find a heavy set)

Today starts a new 7 week barbell cycle. Week 1 will be finding a new 1 rep max for each of the following lifts. Then weeks 2-7 will be working an increasing % each week.

M – Shoulder Press

T – Power Clean

W – Front Squat

Th – Deadlift

F – Power Snatch

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 /

10 Step Back, Step Up Burpees | RX+ Strict B’s

10 Ring Rows | RX+ C2B

10 /7 Cals Bike

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Power Snatches, 95/65 | 75/55

20 Lateral Burpees over Bar

30 Double-unders

KIKR

KIKR: Metcon (AMRAP – Reps)

Row 500m in fewest pulls possible
Subtract your number of pulls from 100 to get your score