CrossFit Bartlesville – CrossFit
Announcements
This is week 8 of 9 on our Olympic Lifting barbell cycle. This week is a deload in preparation for finding a new 1rm next week
Don’t forget about the monthly challenge of 50 cals on the bike 3 days/week. Ask a coach for more info!
Murph will be held on Sat. May 27th, and Mon. 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
EMOM10: 1 Squat Snatch @ 75% of 1RM Snatch
3. Workout Prep
2 Single Arm Dumbbell Snatches (Right Arm)
2 Single Arm Overhead Walking Lunge Steps (Right Arm)
2 Single Arm Dumbbell Snatches (Left Arm)
2 Single Arm Overhead Walking Lunge Steps (Left Arm)
10 Double Unders (Or 5 Crossovers)
Strength
Snatch
10 Sets of 1 Squat Snatch @75% of 1RM Snatch
* Complete 1 rep every minute for 10 minutes
Workout
BWM: Body Weight Mostly (AMRAP – Rounds and Reps)
AMRAP 10
10 KBS (53/35)
8 Toes to Bar
6 Burpee Box Jump Overs
WOD: Workout (AMRAP – Rounds and Reps)
AMRAP 12
RX
8 Single Arm Dumbbell Snatches (35/25) (Right Arm)
8 Single Arm Overhead Walking Lunge Steps (35/25) (Right Arm)
8 Single Arm Dumbbell Snatches (35/25) (Left Arm)
8 Single Arm Overhead Walking Lunge Steps (35/25) (Left Arm)
35 Double Unders (Or 20 Crossovers)
RX+
5035lb Dumbbell
50 Double Unders (Or 25 Crossovers)
Scaling Options:
Reduced Weight on Snatches
Front Rack Walking Lunges
Single Unders
Target number of Rounds: 5+ rounds
COMP: Competition Workout (AMRAP – Rounds and Reps)
AMRAP 12
8 Single Arm Dumbbell Snatches (50/35) (Right Arm)
8 Single Arm Overhead Walking Lunge Steps (50/35) (Right Arm)
8 Single Arm Dumbbell Snatches (50/35) (Left Arm)
8 Single Arm Overhead Walking Lunge Steps (50/35) (Left Arm)
40 Crossovers
Post Workout
KIKR: Tabata Sit-Ups (AMRAP – Reps)
20-10
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
ACC: Accessory (Checkmark)
2-3 Sets:
:30sec Accumulated L Sit Hold
2 L-Sit to 5 Sec Hip Raise
1 L-Sit to 5 Sec at Max Peak Hip Raise