CrossFit Bartlesville – CrossFit

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New Strength Cycle Begins!


This cycle is designed to help gain strength and consistency in the Olympic lifts with added power lifts mixed in. We will work on the Snatch (squat), Clean (squat), and Push Jerk. Throughout the span of 8-weeks, we will be performing lifts at a set time (on the minute) to allow for adequate and consistent rest. Strength will be held to just 3 days a week, with two lifts performed on 2 of the days and a single power lift on the 3rd.


Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s + Hip Halo warm-up


3 sets:

5 Clean Grip Deadlifts

5 Muscle Clean + Strict Press

5 Hang Squat Clean

5 Push Press

5 Squat Clean and Push Jerks

* perform with a PVC pipe or empty bar *

2. Strength Prep

Take 10-12 minutes to find a heavy Clean + Push Jerk. A Squat Clean is preferred, but adjust to a Power Clean as needed.

3. Workout Prep

2 sets:

3 Pull Ups

3 Push Ups


Clean & Push Jerk

1RM Squat Clean and Push Jerk

* rest as needed between lifts *


BWM: Body Weight Mostly (AMRAP – Rounds and Reps)


10 Box Jumps (24/20)

10 Cal Bike

10 KBS (53/35)

WOD: Workout (Time)

12 CAP

10 Rounds


7 Pull Ups

7 Push Ups


10 Pull Ups

10 Push Ups
Target time: 7-9 minutes

No Change for Comp

Post Workout

KIKR: KIKR (2 Rounds for time)

2 Rounds

Max Effort 250m Row

– Rest 2 mins
Record time for each attempt

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)