CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3 sets:
20 Plate Toe Touches
5 Up Downs
10 PVC Pass Throughs
5 PVC Overhead Squats
– into –
3 sets (Empty Barbell)
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Snatch Push Press
3 Hang Squat Snatch
2. Strength Prep
Hang Squat Snatch:
– Establish a 3 RM for the day (10-12 minutes)
-into-
3 Snatch Deadlift x 3 Sets @90% 1RM Snatch
3. Workout Prep
2 sets:
15-seconds Burpees (build in pace)
5 Wall Balls (build in weight)
Strength/Accessory
Hang Squat Snatch
Hang Squat Snatch 1×3
– Establish a 3 RM for the day.
Snatch Grip Deadlift
Snatch Grip Deadlift 3×3
3 Snatch Deadlift x 3 Sets @90% 1RM Snatch
Workout
BWM: Body Weight Mostly (4 Rounds for time)
12 CAP
E4MOM (4 Rds)
RX
50 Single Unders
15/10 Cal Bike
10 Plate G2O
RX+
50 DU’s
20/15 Cal Bike
10 Alt. DB Snatch (55/35/25)
WOD: Workout (AMRAP – Reps)
RX
10 Rounds
30 seconds Max Rep Burpees
-Rest 30 seconds-
30 seconds Max Rep Wall Balls (20/14)
-Rest 30 seconds-
Target number of reps: 230+
Burpees: 8+ Reps (80+ Reps)
Wall Balls: 15+ Reps (150+ Reps)
Post Workout
KIKR: 500m Row (Time)
Max Effort 500m Row
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)