CrossFit Bartlesville – CrossFit

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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:

https://youtu.be/JXMfweO0WSg

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

10 Rs / 15 cap

12 Box Step ups, 24/20/16″

8 Box 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