CrossFit Bartlesville – CrossFit
Announcements
We are on week 7 of 9 on our Olympic Lifting barbell cycle
Monthly challenge is 50 calories on the bike 3 days per week. Ask a coach for more information on how to submit your scores!
Murph will be held Saturday May 27th, and Monday, May 29th
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer Exercises
* 10 minutes with a PVC or Empty Barbell
2. Strength
3×1 Power Snatch
3×3 Overhead Squat
3. Workout Prep
2 sets:
5 Wall Balls
3 Power Cleans (Build in weight)
Strength
Power Snatch
3 sets of 1 Power Snatch @85-90% of 1RM Snatch
* Rest 60-90 seconds between sets *
Overhead Squat
3 sets of 3 Overhead Squats @90% of 1RM Snatch
* Rest 60-90 seconds between sets *
Workout
BWM: Body Weight Mostly (Time)
10 CAP
1000m Row
200SU’s | RX+ 100 DU’s
10x25ft Bear Crawl | RX+ 10×12′ HSW
WOD: Workout (Time)
10 CAP
RX
60 Wall Balls (14/10)
30 Power Cleans (115/80)
60 Wall Balls (14/10)
RX+
Wall Balls (20/14)
Power Cleans (135/95)
Scaling Idea
Empty bar Thrusters/Wall Ball Thruster
Light Power Cleans
COMP: Comp Workout (Time)
10 CAP
75 Wall Balls (20/14)
25 Power Cleans (155/105)
75 Wall Balls (20/14)
Post Workout
Rope Climb Week 2 Day 1 (Checkmark)
All Levels:
Take 10-15 minutes and practice footwork, clamping, and standing up on the rope.
Alternate Option:
5 sets:
1 hanging knee raise for max time (time ends when knees fall)
10 dumbbell bicep curls
– rest 1 minute between sets –
(Sub plank or plank on knees if needed)
KIKR: AMRAP 2 – Burpees (AMRAP – Reps)
AMRAP 2
Burpees
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)