CrossFit Bartlesville – CrossFit
Pre Stretch Primer
10 Cals Bike
5 Push-ups
10 Lunge-Lunge-Squat
5 Push-ups
10 Sit ups
ACCESSORY
A) Snatch High-Pull, 5×5
VIDEO: https://youtu.be/WXoIHlJ7u4s
B) Seated Box Jump, 5×5
VIDEO: https://youtu.be/64OAo8kINPQ
BARBELL
BAR: Power Snatch (5×5 @ 55%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 Cap /
50/40 Cal Row
10 Burpees
40 Mt. Climbers | RX+ Jump Lunges
10 Burpees
30 Ring-Rows | RX+ Pull-ups
10 Burpees
40 Mt. Climbers | RX+ Jump Lunges
10 Burpees
50/40 Cal Row
10 Burpees
WOD
WOD: Metcon (AMRAP – Reps)
EMOM x 12 /
5 Power Clean & Jerk, 135/95 | 115/80
AMRAP DU’s
KIKR
KIKR: 500m Row (Time)
Max Effort 500m Row