CrossFit Bartlesville – CrossFit
Pre Stretch Primer
10 Lunge-Lunge-Squat
10 Cals Bike
10 Burpees
Barbell Warm-up
2 Rounds /
5 each of:
Deadlifts
Hang Power Clean
Elbow Rotations
Front Squats
Shoulder PRess
Push Jerk
Good Mornings
Back Squats
OH Squats
Hang Muscle Snatch
Thrusters
-rest :30
BARBELL
BAR: 3 Position Snatch (EMOM x 7, work to a heavy set)
Floor, Knee, Pockets
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
EMOM x 16/
Even – MedBall Thruster, 20/14/10# | RX+ WBS
Odd – Burpees
WOD
WOD: Metcon (Time)
15 cap /
75 Cal Row
25 Ring Rows | RX+ Strict Pull-ups
50 T2P | RX+ GHD Sit ups
25 Ring Rows | RX+ Strict C2B Pull-ups
75 KBS, 70/55/35#
KIKR
KIKR: Metcon (AMRAP – Reps)
AMRAP 3: SIt ups | RX+ T2B