CrossFit Bartlesville – CrossFit
WOD Viseo Explanation:
https://youtu.be/j1UmalTT9Z4
Pre Stretch Primer
Row 2 mins
15 Lunge-Lunge-Squat
30 Jumping Jacks
15 Sit-up
30 Jumping Jacks
15 Push-ups
BARBELL
BAR: Snatch Grip Deadlift (5×4 @ 65%)
Video Demo:
https://youtu.be/NMDPXmGJI88
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
4 Rds / 15 cap
22 Lunges | RX+ Weighted OH Lunges, 45/25/15# plate
22 Hollow Rocks | RX+ GHD or T2B or Combo
22/16 Cals Bike | RX+ Arms only
WOD
WOD: DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
WOD Video Breakdown:
https://youtu.be/j1UmalTT9Z4
Masters – 135/80
KIKR
KIKR: Metcon (Time)
2 min OH Hold, 45/25/15#
1.5 min Weighted Squat Hold, 45/25/15#
1 min Hang Hold