CrossFit Bartlesville – CrossFit

Pre Stretch Primer

30 Lunges

20 Sit ups

10 Step Back-Step up Burpees

BARBELL

This week Bar Work:

M- Squat Clean, 2-2-2-2-2

T- 20 Rep Max Back Squat

W – EMOM x 9, DL + Power Clean + Hang Squat Clean + Jerk

Th – rest

F – rest

BAR: Squat Clean (2-2-2-2-2, Squat Clean)

Work to a heavy set of touch-n-go squat cleans

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /

100 Squats

80 Planking Shoulder taps

60 Sit ups | RX+ GHD or T2B or any combo

40 Single-arm Alt KBS, 55/35 | 45/25#

20 Single-lug V-ups | RX+ V-ups

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 /

1 Dead 225/155 | 185/115#

1 Pull-ups | RX+ 1 Muscle up

1 Push-ups | RX+ HSPU

*Add 1 rep each round)

WOD

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KIKR

KIKR: Metcon (No Measure)

5 x Sled Push & Pull, increase each set