CrossFit Bartlesville – CrossFit

ACCESSORY

3 Sets / 7 cap

A) 5 GH Raise

B) 10 Bent Over Row, heavy as possible

BARBELL

BAR: 3 Position Snatch (EMOM x 10)

Floor, Knee, Pockets

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

2 RFT / 15 cap

800m Row

400m Run

20 Burpee Box Jump Overs or Step Overs, 24/20″

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

12 Toes to Bar

9 Power Cleans

6 Front Squats

3 Push Jerks

*115/80 | 95/65

KICKER

KICK: 800m Run (Time)

Max Effort 800m Run

CrossFit Bartlesville – CrossFit

ACCESSORY

3 Sets / 7 cap

A) 4 Pistols

B) 5 Strict Reverse Grip Pull-ups

BARBELL

BAR: Back Squat (5×5 @ 65% of 1 RM from last Tues or find a 1RM)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

Partner / AMRAP 20 / Any order / 1 works

AMRAP 10 – Cals Row | RX+ Cals Bike

AMRAP 10 – Single-unders | RX+ DU’s

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 3:

RX – KBS 55/35 | 45/25

RX+ Clean & Jerk, 135/95 | 115/75

CrossFit Bartlesville – CrossFit

WOD

WOD: Metcon (AMRAP – Reps)

Teams of 2-3

AMRAP 12

50 WBS

40 Power Cleans 135/95/65

30 Cal Row

20 Pull ups

-rest 2

AMRAP 12

21 KBS, 55/35/25

15 Box Jumps

9 Cals Bike

-rest 2

AMRAP 12

30 Double-unders

15 Power Snatch, 75/55/35

Run 100m

KICKER

KICK: Metcon (No Measure)

Bring Sally Up

Run 800m