CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Tabata Assault Bike (8 sets)

* 20 seconds (moderate/10 seconds (recovery) *

– 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 have a 10 min EMOM of 5 touch-and-go Power Snatch. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Athletes should utilize a strong power position when receiving the bar (even if muscle snatch is possible with lightweight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow faster cycling time than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right back down. After a slight pause at the top of the rep, we want a controlled transition back down to the floor.

– Athletes should look to increase weight from the last cycle (5lbs) if they breezed through the reps. Don’t add weight if it risks failure, form, or uneasiness through the 5 reps.

3. Workout Prep

2 sets:

4 Back Squats (build-in weight/ practice transition from ground-to-front rack-to-back rack)

5 Abmat Sit-ups


Power Snatch

Every Minute (10:00)

5 Power Snatch (+10lbs total from week 2)

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


BWM: Metcon (Time)

15 cap / 3 rounds

30 Goblet Squats (53/35/20)

30 Sit Ups

WOD: Metcon (Time)

3 Rds/ 15 Cap


30 Back Squats (75/55)

40 Sit Ups


30 Back Squats (95/65)

50 Sit Ups
Target time: 9-11 minutes

Time cap: 15 minutes

Post Workout

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)