APRIL 25, 2019
CrossFit Bartlesville – CrossFit
ACCESSORY
5 Rounds:
A) 5 GHD Sit ups
B) 5 Arch to Hollow + 3-5 Strict Reverse Grip Pull-ups
BARBELL
BAR: Back Squat (5×5 @ 70%)
BODY-WEIGHT ONLY
BWM: Metcon (Time)
For Time / 20 cap
Row 1000m
Run 800m (big loop)
Bike 50 cals
WOD
WOD: The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
135/95 | 115/75
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 90 seconds: Burpees
APRIL 24, 2019
CrossFit Bartlesville – CrossFit
ACCESSORY
5 Rounds:
A) Handstand Work: Kick ups, Holds, Descents, Push-ups, Toggles
B) Double-under Work: 10 Attempts or 10 AnyHow or 10-30 UB or Triple-under work
BARBELL
BAR: Power Clean (5×5 @ 70%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 20
5 Box Jumps or Step ups, 20″ | RX+ 24″
7 Sit ups | RX+ T2B
:30 Plank Hold
11 Push-ups
13 Rev Stationary Lunges | RX+ w/ 45/25# plate
WOD
WOD: Metcon (AMRAP – Reps)
20 Minute Clock
Run 200m
10 Lateral Burpees over Bar
Max UB Power Cleans
–
10 cals Bike
10 Lateral Burpees over Bar
Max UB Front Squats
–
60 Double unders
10 Lateral Burpees over Bar
Max UB Push-Press
–
Run 200m
10 Lateral Burpees over Bar
Max UB Front Rack Lunge
–
10 cals Bike
10 Lateral Burpees over Bar
AMRAP Power Snatch
*95/65 | 75/55
*pausing with the bar in the natural bar path is acceptable. Setting the bar on the floor or manipulating a contrived rest of the bar on the body constitutes the end of the session.
KICKER
KICK: Metcon (AMRAP – Reps)
Max Effort UB WBS
APRIL 23, 2019
CrossFit Bartlesville – CrossFit
ACCESSORY
5 Rounds:
A) DB Single-arm Shoulder Press, 5-4-3-2-1
B) 4 Pistols
Barbell Strength
BAR: Deadlift (1×5 @ 75%)
Do 4 warm up sets before attempting 1×5 @ 75%
BODY-WEIGHT ONLY
BWM: Metcon (Time)
For time / 15 cap
90 Reverse Lunges
75 Sit ups
60 Push-ups
45 Cal Row
30 Burpees
15 Ring Rows
WOD
WOD: Metcon (AMRAP – Reps)
AMRAP 18
55 Cal Row
55 KBS, 55/35 | 45/25
55 Burpees
55 Power Cleans, 135/95 | 115/75
AMRAP T2B
KICKER
KICK: 500m Row (Time)
Max Effort 500m Row