CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

27 Jumping Jacks

21 KBS, 35/25

15 Toes To Wall

9 Push ups

BARBELL

BAR: Squat Clean (5×1 @ 80%)

CNS Barbell Warm-up:

5 Clean High-Pull

5 Tall Clean

5 Hang Muscle Clean

5 Front Squat

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 Cap /

Rower Be Like Ski Erg, 50 Cals

50 KBS, 55/35 | 45/25

30 Burpees

50 KBS, 55/35 | 45/25

Run 800m (D & B = 100m)

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Power Cleans 115/80 | 95/65

10 WBS

20 DU’s

KIKR

KIKR: Metcon (Calories)

1 min – Max Cals Bike

CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (AMRAP – Reps)

EMOM x 15 /

min 1 – burpees

min 2 – jump lunges

min 3 – planking shoulder taps

min 4 – sit ups

BARBELL

Deadlift (5×1 @ 80%)

CNS Warm-up

30 Pulls on Rower, damper on 10

20 Heavy KB Deads

10 GHD Hip Extensions

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 Rounds /

50 Cal Row

50 Air Squats

50 Sit ups

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

6 Clean & Jerks, 135/95 | 115/75

9 Cals Bike

12 WBS

KIKR

KIKR: Metcon (No Measure)

10 x Sprint 50 yards

-walk back to recover

CrossFit Bartlesville – CrossFit

HOME WOD

Metcon (Time)

–

WOD Video: https://youtu.be/4PYnMYdb8rQ

–

HW: 15-12-9-6-3

Box Jumps

Burpees

:45 plank after each round

BARBELL

Split Jerk (5×1 @ 80%)

BODY WEIGHT MOSTLY

Metcon (Time)

BWM: 10 Rounds /

5 Cals Bike

50 Single-unders | RX+ DU’s

5 Ring Rows | RX+ Pull-ups

WOD

Metcon (Time)

WOD: 3 Rounds / 15 cap

15 Cal Row

15 T2B (Toes-to-Bar)

15 Deadlifts 135/95 | 115/75

KIKR

Metcon (AMRAP – Reps)

KIKR: Tabata Push-ups