CrossFit Bartlesville – CrossFit

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We are currently on week 7 of 8 on our barbell cycle.

Don’t forget about the monthly challenge! Accumulate 5 minutes in the bottom of the squat position each day. Challenge runs July 3rd thru July 28th. Login to the Mayhem Monthly Challenge class to record your progress.


Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine (easy pace)


Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)

10 minutes with a PVC or Empty Barbell

Perform 3-5 reps at each movement


3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

5 minutes, 2-3 Times through

Focus on footwork and finishing the pull

2. Workout Prep

3 sets:

10 Double Unders

2 Power Snatch (build in weight)


WOD: Bull McKinney (Time)

Teams of 2

800m OH Carry (45/25# plate)

– into

150 Cal Row

100 T2B

50 Synchro Burpee Box Step Ups, 24,20/16″

– into

800m OH Carry (45/25# plate)
In honor of Jamie Graham (father of member Jet Graham) who passed on May 3rd 2023.

He will forever be a dear friend, warrior and fellow crossfiter…a true inspiration to all who knew him.

WOD2: The Bull (Time)

50 T2B

24 Power Cleans, 155/105 | 135/95

330 Squats

441m OH Carry, 45/25# plate


KIKR: Metcon (Time)

Weighted (elbows & toes) Plank Hold, 45/25# plate


Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back