CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

1. Movement Prep

Every 45 seconds (5 sets)

125m Row

– into –

3-4 sets (10:00 time cap)

10 PVC Pass Throughs

5 Snatch Grip Deadlifts

5 High Hang Muscle Snatch

5 Snatch Push Press

5 Power Snatch

2. Strength Prep

Athletes will be performing touch and go snatches. The weight will be 40% plus 5lbs total. Athletes should focus on solid leg drive when beginning the lift and be sure to load the hips with each rep to avoid placing unnecessary stress on the low back. Taking a moment to breathe in at the top will assist athletes with pacing and stability. If athletes are taking longer than 20 seconds to finish their set, they have gone too heavy.


Power Snatch

Every Minute (10:00)

5 Power Snatch

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

BWM: Workout (Time)


5 sets /18 cap

6×24’ Shuttle Sprints

6 Up Down + Box Step Up (20/16/12)

-rest 1 min

WOD: Workout (Time)


5 sets /

8×24’ Shuttle Sprints

6 Burpee Box Jump Overs (20/16/12)

-rest 1 min


5 sets /

8×24’ Shuttle Sprints

8 Burpee Box Jump Overs (24/20/16)

-rest 1 min

KIKR: Metcon (AMRAP – Reps)

Max Unbroken Ground to Overhead, 95/65 | 75/55
*Acceptable to pause in the hang, front rack or overhead positions. Touch-and-go reps only.

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back