CrossFit – Sat, Sep 24

CrossFit Bartlesville – CrossFit

WOD

WOD: Metcon (AMRAP – Reps)

WOD 1 / AMRAP / All work

Tabata Squats

-rest 2

WOD 2 / AMRAP / 1 Works / 12 cap

Each Performs:

Max UB KBS, 45/35/25#

and

Max UB WBS, 20/14/10#

-rest 2

WOD 3 / AMRAP 1 works

3 Rds of:  Tabata Bike

-rest

WOD 4 / AMRAP 12 / 1 works

1 Power Snatch

1 Bar Facing Burpee

1 Clean & Jerk

1 Bar Facing Burpee

1 Squat Clean Thruster

SEPT 23, 2022

CrossFit Bartlesville – CrossFit

View Public Whiteboard

Pre Stretch Primer

5 Down & Backs

30 Heel Raises

20 Arch-to-Hollow

10 Cals

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

5 Rds / 15 cap

1 min max Sit-ups | RX+ T2B

-rest as needed

1 min max Barbell Back Rack Jump Squats, 45/35/15#

WOD

WOD: Metcon (Time)

Video:

https://youtu.be/46g7QAz7LUg

20 cap /

5-6-7-8-9-10 Cals Ski

10-9-8-7-6-5 T2B

Row 1000m

5-6-7-8-9-10 Cals Bike

10-9-8-7-6-5 KBS,  55/35/20 | RX+ 70/55/35

Row 1000m

KIKR

KIKR: Metcon (AMRAP – Reps)

Tabata Push-ups

SEPT 22, 2022

CrossFit Bartlesville – CrossFit

View Public Whiteboard

Pre Stretch Primer

5 D&B’s

21 Reverse Hypers

21 Calf Raise

15 Squat + Push up combos

15 Knee Raises

9 Cals

9 Arch to Hollow

BARBELL

BAR: Snatch Deadlift + Power Snatch + Hang Squat Snatch (EMOM x 9, increase weight each set)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

18 cap / Any order

Row 50/35 Cals

50 Push-ups | RX+ 100 Push-ups

Ski 50/35 Cals

50 SIt ups | RX+ 100 SIt ups

Bike 50/35 Cals

50 Pull-ups | RX+ 100 Pull-ups

WOD

WOD: Metcon (AMRAP – Reps)

WOD Video:

https://youtu.be/2K1d1o-jAqU

15 Clock /

150 Double-unders

90 WBS, W-14# to 10′ / M-20# to Ceiling

AMRAP Hang Power Cleans, 135/95

KIKR

KIKR: Metcon (Time)

Run 800m