APRIL 25, 2019

CrossFit Bartlesville – CrossFit

ACCESSORY

5 Rounds:

A) 5 GHD Sit ups

B) 5 Arch to Hollow + 3-5 Strict Reverse Grip Pull-ups

BARBELL

BAR: Back Squat (5×5 @ 70%)

BODY-WEIGHT ONLY

BWM: Metcon (Time)

For Time / 20 cap

Row 1000m

Run 800m (big loop)

Bike 50 cals

WOD

WOD: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
135/95 | 115/75

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 90 seconds: Burpees

APRIL 24, 2019

CrossFit Bartlesville – CrossFit

ACCESSORY

5 Rounds:

A) Handstand Work: Kick ups, Holds, Descents, Push-ups, Toggles

B) Double-under Work: 10 Attempts or 10 AnyHow or 10-30 UB or Triple-under work

BARBELL

BAR: Power Clean (5×5 @ 70%)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

Partner / AMRAP 20

5 Box Jumps or Step ups, 20″ | RX+ 24″

7 Sit ups | RX+ T2B

:30 Plank Hold

11 Push-ups

13 Rev Stationary Lunges | RX+ w/ 45/25# plate

WOD

WOD: Metcon (AMRAP – Reps)

20 Minute Clock

Run 200m

10 Lateral Burpees over Bar

Max UB Power Cleans



10 cals Bike

10 Lateral Burpees over Bar

Max UB Front Squats



60 Double unders

10 Lateral Burpees over Bar

Max UB Push-Press



Run 200m

10 Lateral Burpees over Bar

Max UB Front Rack Lunge



10 cals Bike

10 Lateral Burpees over Bar

AMRAP Power Snatch

*95/65 | 75/55

*pausing with the bar in the natural bar path is acceptable. Setting the bar on the floor or manipulating a contrived rest of the bar on the body constitutes the end of the session.

KICKER

KICK: Metcon (AMRAP – Reps)

Max Effort UB WBS

APRIL 23, 2019

CrossFit Bartlesville – CrossFit

ACCESSORY

5 Rounds:

A) DB Single-arm Shoulder Press, 5-4-3-2-1

B) 4 Pistols

Barbell Strength

BAR: Deadlift (1×5 @ 75%)

Do 4 warm up sets before attempting 1×5 @ 75%

BODY-WEIGHT ONLY

BWM: Metcon (Time)

For time / 15 cap

90 Reverse Lunges

75 Sit ups

60 Push-ups

45 Cal Row

30 Burpees

15 Ring Rows

WOD

WOD: Metcon (AMRAP – Reps)

AMRAP 18

55 Cal Row

55 KBS, 55/35 | 45/25

55 Burpees

55 Power Cleans, 135/95 | 115/75

AMRAP T2B

KICKER

KICK: 500m Row (Time)

Max Effort 500m Row