CrossFit Bartlesville – CrossFit
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