CrossFit Bartlesville – CrossFit

View Public Whiteboard

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