JAN 27, 2022
CrossFit Bartlesville – CrossFit
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
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
JAN 26, 2021
CrossFit Bartlesville – CRUSH Youth
WOD
WOD: 1000m Row (Time)
Max Effort 1000m Row