JAN 27, 2022

CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

3 Sets /

5 Cal Bike

10 Squats

ACCESSORY

A) GH Hip Extension or GH Raise, 5×5

B) Single-arm DB Thruster, 5×5

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

AMRAP 12 /

5 Push-ups

15 Air Squats

*Add 1 Push-up each rd
Rd 1 = 30 reps

Rd 2 = 31 reps

Rd 3 = 32 reps

Rd 4 = 33 reps

Rd 5 = 34 reps

etc.

WOD

WOD: Metcon (Time)

3 Rounds / 20 cap

Row 1000m

21 Thrusters, 95/65 | 75/55

KIKR

KIKR: Metcon (Calories)

1 minute Max Cals Bike

-rest 1 min

1 minute Max Cals Bike

BARBELL

BAR: Snatch Deadlift + Hang Power Snatch + Overhead Squat (EMOM x 7, work to a heavy set)

Scoring is incorrect

Should be 1×1

Change 3 to 1 and enter weight for heaviest set

JAN 26, 2022

CrossFit Bartlesville – CrossFit

View Public Whiteboard

Pre Stretch Primer

Bike 5 cals

10 Deadlift-Lunge-Lunge-Squat

30 Jumping Jacks

5 Burpees

ACCESSORY

Rest

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds)

AMRAP 20 /

40 Sit-ups | RX+ GHD Sit ups

40 Med Ball Deads, 20/14/10# | RX+ Single-arm Alt KB Deads, 55/35 | 45/25

40 Cal Row

40 Burpees

40 Med Ball Squat, 20/14/10# | RX+ KBS, 55/35 | 45/25

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 /

1 Squat Clean & Jerk, 155/105 | 135/95#

3 HSPU / 2 Bar Muscle-up (alt each round)

5 Cals Bike

KIKR

KIKR: Metcon (Time)

100 Jump Lunges