CrossFit Bartlesville – CrossFit

View Public Whiteboard

Pre Stretch Primer

Row 500m

15 Squats

9 Push-ups

ACCESSORY

A) Single-arm DB Snatch, 5×5

5) Toes 2 Bar or any part of the progression below, 5×5

*Progression: Arch to Hollow > Knees Ups > Toe Flicks >Toes2Bar > Straight-Leg-Toes2Bar

***VIDEO: https://youtu.be/ImZw_XdrouE

BARBELL

BAR: Front Squat (5×3 @ 75%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap / 4-8-12-16-20-24-28:

KB Deads, 55/35 | 45/25 | RX+ KBS

Box Step ups, 24/20/16″

EMOM do 5 Push-up

WOD

WOD: Metcon (AMRAP – Reps)

5 Rounds /

1 Min – Max Push-ups

1 min – Max Hang Power Cleans, 115/80 | 95/65

1 min – Max Double-unders

-rest 1 min

KIKR

KIKR: Metcon (AMRAP – Reps)

1 min – Max Jump Lunges

-rest 1 min

1 min – Max Burpees