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