JUNE 30, 2022

CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

Row 300m

30 Squats

Ski 10 Cals

30 Sit ups

Bike 10 Cals

30 Push-ups

BARBELL

BAR: Power Clean + STO + Front Squat + STO (EMOM x 7, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 Rds / 15 cap

75 Single-unders | RX+ 25 DU’s

20 KBS, 35/25/15#

15 Push-ups

10/7 Cals Bike

WOD

WOD: Metcon (Time)

CFB Benchmark WOD – “Jared”

15 cap / Opposing Ladder of work

40-30-20-10

Pull-up

5-10-15-20

Overhead Squats, 135/95 | 115/80

KIKR

KIKR: Metcon (AMRAP – Reps)

AMRAP 2 mins: Burpees

JUNE 29, 2022

CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

30 Jumping Jacks

30 Heel Raises

30 Cal Row

30 Lunges

30 SIt ups

BARBELL

Rest

BODY WEIGHT MOSTLY

BWM: Metcon (No Measure)

Every minute on the minute x 30

5 KBS, 55/35 | 45/25

5 Push-ups or Air Squats (u choose each rd)



RX+

5 KBS, 70/55/35

1 Bar Muscle-up or 12′ HSW (u choose each rd)
No score, just work, low to moderate intensity to be done at a conversational pace.

WOD

WOD: Metcon (Time)

15 Rds / 30 cap

3 Deads, 225/155 | 185/135

5 GHD Sit ups or T2B (u choose each rd)

Run 100m
WOD Breakdown Video:

https://www.youtube.com/watch?v=lIKDrJn-EBY&authuser=0

KIKR

KIKR: Metcon (Calories)

Tabataa Bike, 20-10

JUNE 28, 2022

CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

Down & Backs:

3xJog

Side-to-Side Shuffle

High Knees

Butt Kicks

Power Skips

Lunge-Lunge-Squat

Burpee Broad Jump

BARBELL

BAR: Bear Complex (Work to a heavy set)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 /

20 Med Ball Thrusters, 20/14/10#

15 Cals Row

10 MB Sit-ups, 20/14/10# | RX+ GHD MB SU

WOD

WOD: Metcon (Time)

20 cap /

25-20-15-10-5

Cals Ski

Power Snatch, 75/55/35#

KIKR

KIKR: Metcon (AMRAP – Reps)

AMRAP 3:

KBS, 55/35 | 45/25#