CrossFit Bartlesville – CrossFit

HOME WOD

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BARBELL

BAR: Power Clean (1-1-1-1-1, find a heavy set or new 1 RM)

CNS Warm-up:

Power Clean 5@50%, 4@60%, 3@70%, 2@75%, 1@80%

-then proceed to finding a heavy set or new 1 Rep Max

BODY WEIGHT MOSTLY

BWM: Metcon (Calories)

Partner / 10 Rounds of:

2 mins – max cal Row

*switch every 2 minutes

WOD

WOD: Metcon (Time)

For time / Opposing Ladder / 12 cap

HS Walk 12′, 16′, 20′, 24′, 28′

HS Push-up 10, 8, 6. 4, 2

KIKR

KIKR: Metcon (No Measure)

10 Rounds /

Sprint 50 yards

1 Sled Push & Pull, 3/2/1

CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)

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WOD Video:

4 RFT /

15 Toes to Wall

30 Mt. Climbers

:60 Plank Hold

BARBELL

BAR: Power Snatch (1-1-1-1-1, find a heavy set or new 1 RM max)

CNS Warm-up::

Power Snatch, 5@50%, 4@60%, 3@70%, 2@75%, 1@80%…then proceed to finding a heavy set or a 1 RM max.

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

2 RFT / 15 cap

50 Jump Lunges

40 Sit ups | RX+ GHD Sit ups

30 Push-ups | RX+ 30′ HSW

20 Cals Bike

10 Burpees | RX+ Burpee Pull-up + T2B Combo

WOD

WOD: Metcon (Time)

5 RFT / 18 cap

Run 200m

15/12 cals Bike

9 HSPU

KIKR

KIKR: Metcon (AMRAP – Reps)

AMRAP 3

Single-unders | RX+ Double-unders

CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)

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WOD Video: https://drive.google.com/file/d/14RQ_v6Bb5oVu0rxo14TDFTm9v4_UHLhy/view?usp=sharing

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2 RFT /

Run 400m

40 Odd Object Goblet Squats

:40 second Top of Push-up Hold | RX+ Handstand Hold

40 Odd Object KBS

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 15 cap

1000 yard Overhead Carry, 45/25/15# plate

(10x down & back )

*10 Air Squats each break

WOD

WOD: Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Further explanation:

-Each set must be unbroken

-Score is weight used for all three unbroken sets

KIKR

KIKR: Metcon (Time)

100/75 Push-ups