CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
10 minutes with a PVC or Empty Barbell
Perform 3-5 reps at each movement
-into-
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. Strength Prep
3 Squat Snatch x 10 sets @60-75% of 1RM Snatch
* Complete a set every minute (10 minutes)
3. Workout Prep
2 sets:
2 Burpees
5 Wall Balls
Strength/Accessory
Snatch
3 Squat Snatch x 10 sets @60-75% of 1RM Snatch
* Complete a set every minute (10 minutes)
Workout
BWM: Body Weight Mostly (Time)
45 CAP
RX
Partner
10k Row
RX+
Solo 10k Row
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
WOD: Workout (Time)
13 CAP
RX
21-15-9
Burpees
42-30-18
Wall Balls (20/14)
Target time: 7-8 minutes
COMP: Competition Workout (Time)
For Time
21-15-9
Burpee to Bar (6in out of reach)
42-30-18
Wall Ball (20/14)
KIKR: Tabata Bike, 20-10 (Calories)
Tabata Bike, 20-10