CrossFit Bartlesville – CrossFit

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We are on Week 4 of 9 of the Olympic barbell cycle

Rope Climb Clinic on April 30th

Monthly challenge is ongoing. Log 10k steps 5 days per week

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

20 PVC Pass Throughs

10 PVC Around the Worlds (Left and Right)


3 sets (Empty Bar or PVC)

10 Dynamic Squat Stretch

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

2. Skill Work

Athletes will be working up in weight this week to a heavy 2-snatch grip push press (back rack) + 1 snatch balance in 5 working sets. This aims to build strength and confidence in a snatch’s overhead/receiving position. Bars can be taken from the rig, but athletes should step back far enough so that the bar won’t be dropped into the rig if the lift is missed. Demo the correct way to bail from a snatch balance both forward and backward. If athletes cannot get overhead squats due to mobility restrictions, you should have them push press + push jerk from the back rack.

3. Workout Prep

3 sets:

2 Power Snatch (build in weight)


Snatch Push Press + Snatch Balance

2 Snatch Push Press + 1 Snatch Balance x 5 Working Sets

* 10-15 minutes *


BWM: Metcon (Time)

10 Rounds

30 DU’s

15 KBS (53/35/25)
Scale by 3:1 on DUs

WOD: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Scale by lowering weight

Post Workout

KIKR: 500m Row (Time)

Max Effort 500m Row

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Tricep lacrosse ball smash (each side)

ACC: Muscle Up Accessory (Checkmark)

10 RMU progressions (Low Rings – chest to rings -> turnover -> dip out)

3-5min Strict RMU attempts