CrossFit Bartlesville – CrossFit
Announcements
No Bar work for this week. Preparing for a new barbell cycle starting next monday.
Workouts/Bar Work for the upcoming week is now availablefor members to view in Wodify. They are published onSundays at 5pm
Body Weight Mostly (BWM) is once again its own independent workout. It is no longer a scaled version of the WOD.
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
3 Muscle Snatch (PVC-Empty bar)
3 Snatch Push press
3 Overhead Squats
3 Power Snatch
4 Kip Swings
4 Wall Ball Push Press (no squat)
4 Wall Balls
2. Workout Prep
3 sets:
2 Power Snatch (build-in weight)
2 Overhead Squats (build-in weight)
3 Pull Ups
4 Wall balls
Workouts
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
Row 10 Cals | RX+ 10 Cals Bike
10 Push-ups | RX+ 5 HSPU
WOD: Metcon (2 Rounds for time)
17 Cap
RX
3 rounds
8 Overhead Squats (95/65)
18 Pull-ups
-at 10 minutes-
3 rounds
8 Power Snatch (95/65)
24 Wall Balls (14/10)
RX+
3 rounds
8 Overhead Squats (115/80)
24 Pull-ups
-at 10:00-
3 rounds
8 Power Snatch (115/80)
24 Wall Balls (20/14)
Scaling Ideas:
3 rounds
12 Dumbbell Front Squats (light)
15 Jumping Pull-ups
-at 10 minutes-
3 rounds
12 Alternating Dumbbell Snatch (light)
15 Wall Ball Thrusters (light)
Time cap each rd of 3: 7 minutes
COMP: Metcon (2 Rounds for time)
17 Cap
3 rounds
8 Overhead Squats (135/95)
24 Pull-ups
-at 10 minutes-
3 rounds
8 Power Snatch (135/95)
24 Wall Balls (20/14)
KIKR: Metcon (AMRAP – Reps)
Tabata Pushup
20-10
Post Workout
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)