CrossFit Bartlesville – CrossFit

ACCESSORY

Midline Strength Work / 10 cap / 5×5-10, you choose the exercises:

Sit ups

Med Ball Sit ups

Toes-2-Post

Knee ups

Toes-2-Bar

Knees to Elbows

GHD Sit ups

Overhead Squats

BARBELL

BAR: Turkish Get Up (1-1-1-1-1 (1 set = 1 TGU Right / 1 TGU Left))

BODY-WEIGHT ONLY

BWO: Metcon (Time)

Teams of 2 / 20 cap

150 Cal Row

100 Cal Bike

WOD

WOD: Metcon (Time)

Teams of 3 / For time / 20 cap

12 Sled-Rope Pulls, 3/2/1

90 Thrusters, 95/65 | 75/55

90 Pull-ups

12 Rope Climbs

KICKER

KICK: Metcon (Time)

100 Sit ups

CrossFit Bartlesville – CrossFit

ACCESSORY

Bounding / 3 Sets / 7 cap

A) :60 Double-under work

B) 5 Box or Broad Jumps: quiet landing /knees out

BODY-WEIGHT ONLY

BWO: Metcon (Time)

For time / 15 cap

300 Jumping Jacks | RX+ DU’s

50 Squats | RX+ WBS

200 Jumping Jacks | RX+ DU’s

50 Squats | RX+ WBS

100 Jumping Jacks | RX+ DU’s

50 Squats | RX+ WBS

WOD

WOD: Metcon (Time)

For time / 12-9-6 / 12 cap

Squat Snatch 115/75 | 95/55

Pull-ups | RX+ Ring Muscle-ups

KICKER

KICK: Metcon (Time)

30 Burpees | RX+ 30 Clean & Jerks 135/95 | 115/75

CrossFit Bartlesville – CrossFit

ACCESSORY

Upper Body Pulling: 5×5, you choose:

Ring Rows

Banded PU’s

Kipping PU’s

C2B

Bar Muscle-ups

Rope Climbs

Peg Board Ascents

BODY-WEIGHT ONLY

WOD: Metcon (AMRAP – Reps)

Tabata Air Squats | RX+ Pistols

Tabata Sit ups | RX+ T2B

Tabata Push-ups | RX+ HSPU

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

Death by Am. Kettle Bell Swing, 55/35 | 45/25

With a continuously running clock perform 1 KBS the first minute, 2 KBS the second minute, 3 KBS the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute. Score total rounds and reps in the last round completed.

KICKER

KICK: Metcon (Calories)

Tabata Bike, 20-10