CrossFit Bartlesville – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

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

-into-

3 sets:

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

5 Squat Snatch

* perform with a PVC pipe or empty bar *

2. Strength

5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch), complete a set every 1:30

3 sets: 1 Overhead Squat (@90% of 1RM Snatch)

3. Workout Prep

2 sets:

3 Power Snatch (build-in weight)

100m Run (build-in pace)

Strength/Accessory

3 Position Snatch

High Hang, Above the Knee, Floor

* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch)

Complete a set every 1:30

Hold on to the bar until all 3 reps are complete

Overhead Squat

3 sets: 1 Overhead Squat (@90% of 1RM Snatch)

* Rest as needed between sets *

Workout

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

AMRAP 20

2 Step Ups (24/20/16)

2 Box Dips

2 Knee Ups

* Add 2 reps each round

WOD: Workout (2 Rounds for reps)

RX

4:00 AMRAP

10 Power Snatch (115/80)

Max distance run in remaining time

-Rest 4:00 between AMRAPs-

4:00 AMRAP

400m Run

Max Rep Power Snatch (115/80) in remaining time

RX+

135 Power Snatch

** Scoring: for part one, each 100m = 1 rep **
Set 1: Target Distance: 600+ meters

Set 2: Target number of Reps: 20+ Reps

WOD: Competition Workout (2 Rounds for reps)

4:00 AMRAP

10 Power Snatch (155/105)

Max distance run in remaining time

-Rest 4:00 between AMRAPs-

4:00 AMRAP

400m Run

Max Rep Power Snatch (155/105) in remaining time

Post Workout

KIKR: KIKR (Time)

15-9-6
Cal Bike

WBS (20/14)

Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Seal Pose

()