CrossFit Bartlesville – CrossFit
WOD Video Explanation:
https://youtu.be/rHQG-Jnnj5U
Pre Stretch Primer
3 Rds /
5 Cals Ski
10 Lunges
15 Sit ups
BARBELL
BAR: Snatch Grip Deadlift (5-4-3-2-1-1-1)
Find a 1 Rep Max or a Heavy Set
Next week we will do 5×5@60%
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
50-40-30-20-10 / 20 cap
Step-ups, 24/20/16″
Sit-ups
Single-unders | RX+ DU’s
Plank Shoulder taps
WOD
WOD: Metcon (Time)
15 cap /
30 Bar Muscle-ups | RX+ Ring Muscle-ups
WOD Video Explanation:
https://youtu.be/rHQG-Jnnj5U
Scale Options:
Banded or Jumping Bar Muscle-ups
KIKR
KIKR: Metcon (AMRAP – Reps)
AMRAP 3
Ground to Overhead, 135/95 | 115/80