CrossFit Bartlesville – CrossFit

WOD

WOD: Metcon (AMRAP – Reps)

Teams of 2-3

WOD #1 / AMRAP 12 / 1 works

150 WBS

Run 800m

AMRAP Deadlifts, 135/95/65

-rest 2

WOD #2 / AMRAP 12 / 1 works

150 Push-ups

Run 800m

AMRAP Hang Power Cleans, 135/95/65

-rest 2

WOD #3 / AMRAP 12 / 1 works

150 Cals Bike

Run 800

AMRAP Shoulder to Overhead, 135/95/65

-rest 2

Kicker:

Bring Sally Up

CrossFit Bartlesville – CrossFit

ACCESSORY

5 Sets:

A) Double-under work: 10 Attempts or 10 anyhow or 10-30 unbroken

B) 5 Reverse Grip Pull-ups

BARBELL

BAR: Deadlift (1×2 @ 90%)

If you have not been following this deadlift cycle, do 5×5 @ a weight that is challenging but doable (60-70% of your 1 RM)

BODY WEIGHT MOSTLY

BWM: Metcon (Calories)

Teams of 3 / 24 cap / 1 works

10 Sled Push, 3/2/1

-then

10 Rounds

15 KBS, 55/35/25#

12 WBS, 20/14/10#

9 Burpees

-then

AMRAP Cals Bike

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Row 21 Cals

15 Box Jumps, 24/20″

9 Power Cleans, 135/95 | 115/75

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 3

Burpees

CrossFit Bartlesville – CrossFit

ACCESSORY

5 Set:

A) Handstand Work

B) Wall Squats

BARBELL

BAR: Power Snatch (5×1 @ 87.5%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 20 cap

Run 1600m (1 rep) or Row 2500m

10 Burpees

Run 800m (5 reps) or Row 1250m

15 Burpees

Run 400m (10 reps) or Row 625m

20 Burpees

Run 200m (20 reps) or Row 300m

WOD

WOD: Metcon (Time)

For time / 10 cap

45 Thrusters 95/65 | 75/55

45 Pull-ups

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 3:

Push ups