CrossFit Bartlesville – CrossFit
Pre Stretch Primer
30 Walking Lunges
Row 500m
15 Push-ups
BARBELL
BAR: Muscle Clean + 2 Tall Squat Cleans (EMOM x 9, work to a heavy set)
Muscle Clean video:
https://youtu.be/K7CctePUCYA
Tall Squat Clean video:
https://youtu.be/fohLlocLTiw
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 R’s / 18 cap
15 Squat + Box Step-up, 24/20/16 + Squat on top combo
25 Push-ups
35 Sit-ups | RX+ GHD or T2B or any combo
WOD
WOD: Lane (5 Rounds for reps)
5 Rounds for Max Reps of:
¾ bodyweight hang power snatches
Handstand push-ups
Rest as needed between rounds.
To learn more about Lane click here
*WOD Video: https://youtu.be/2uHwmxr94RM
*25 Cap
*Ask your coach for scaling options
KIKR
KIKR: Metcon (Calories)
1 max Cals Ski
-rest 1 min
1 min Max Cals Row
-rest 1 min
1 min Max Cals Bike