CrossFit Bartlesville – CrossFit
Pre Stretch Primer
3 Rds /
5 Cals Bike
7 Push-ups
9 Squats
ACCESSORY
A) Kick to HS Hold, 5×5
VIDEO: https://youtu.be/ifZGkztLmdk
B) Clean High-pull, 5×5
VIDEO: https://youtu.be/fidmSMSa_Ag
BARBELL
BAR: Power Clean (1-1-1-1-1, Work to a heavy set or New 1 Rep Max)
Slow Mo VIDEO
(emphasis on the Clean part of this video and not the Jerk)
https://youtu.be/JXMfweO0WSg
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
10 Rs / 15 cap
12 Box Step ups, 24/20/16″
8 Box Dips | RX+ Matador Dips
4 Ring Rows | RX+ Strict Rev. Grip C2B Pull-ups
WOD
WOD: Metcon (Time)
20 cap /
50 GHD Sit ups
50 Double-unders
50 Power Cleans, 135/95 | 115/80
40 V-ups
40 Double-unders
40 Front Squats, 115/80 | 95/65
30 T2B
30 Double-unders
30 Shoulder to Overhead, 95/65 | 75/55
KIKR
KIKR: Metcon (Time)
21 WBS
15 Burpees
9 Cals Bike