CrossFit Bartlesville – CrossFit
Pre Stretch Primer
3 Rds / 5 cap
5 Cal Bike
7 Push-ups
9 Squats
ACCESSORY
A) Single-arm DB Snatch, 5×5
B) T2B, 5×5
*Progression: Active Shoulders / Arch to Hollow / Kipping Knee-ups / Knee-up Toe Flick / T2B / Straight Leg T2B
BARBELL
BAR: Front Squat (5×4 @ 60%, pause at the bottom of each rep)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap /
80 Lunges | RX+ Jump Lunges
40 Sit ups | RX+ GHD Sit ups
20 Burpees | RX+ Strict Burpees
40 T2P | RX+ T2B
80 Squats | RX+ Jump Lunges
WOD
WOD: Metcon (Time)
20 cap /
30 Clean & Jerk, 135/95 | 115/80
10 T2B
50 DU’s
20 Power Snatch, 135/95 | 115/80
20 T2B
50 DU’s
10 Thruster, 135/95 | 115/80
30 T2B
50 DU’s
KIKR
KIKR: Metcon (No Measure)
5 x Sled Push & Pulls, increase load each set