CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5 Cap /
21 Cals Bike
15 Squats
9 Burpees
ACCESSORY
A) Double-under work, 5 x :30 seconds
VIDEO: https://youtu.be/9FLc4h5mhrk
B) Snatch High-pull, 5×5 (add weight each set)
VIDEO: https://youtu.be/WXoIHlJ7u4s
BARBELL
BAR: Power Snatch (5-4-3-2-1-1-1, work to a heavy set or new 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
20 cap /
100 Lunge | RX+ Over Head Med Ball Lunge, 14/10/6#
21 Brps
75 Push-ups
15 Brps
50 KB Deads, 70/55/35
9 Brps
25 Sit-ups | RX+ GHD Sit ups
6 Brps
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
100 cals Row
100 Double-unders
100 Thrusters 45/35/25# bar
KIKR
KIKR: 500m Row (Time)
Max Effort 500m Row