CrossFit Bartlesville – CrossFit
Pre Stretch Primer
10 Atlas Lunges (arms locked out overhead)
5 Cals
10 HS Attempts
5 Cals
10 Ringe Rows
5 Cals
BARBELL
BAR: Squat Snatch (5×4 @ 70%)
-Set up for each rep, avoid touch-n-go
-1 second pause at bottom of each rep
BAR: Squat Snatch (5×4 @ 70%)
Drop each rep & set up for each rep as if you are doing just one.
Pause in the bottom of each snatch to command the position.
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 14 /
30 Plated floor presses w/ feet suspended, 45/25
20 KB Deadlifts, 70/55/35
10 Squat-box step up- squat combo, 24/20/16″
WOD
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WOD: Metcon (Time)
4 Rounds / 20 clock
Row 500m
-rest as needed
Score is total time not including rest
KIKR
KIKR: Metcon (AMRAP – Reps)
Max KBS in 3 mins, 55/35 | 45/25