NOV 6, 2020
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
NOV 5, 2020
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
SEPT 4, 2020
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