CrossFit Bartlesville – CrossFit

WOD Viseo Explanation:
https://youtu.be/j1UmalTT9Z4

View Public Whiteboard

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