CrossFit – Sat, Oct 1
CrossFit Bartlesville – CrossFit
WOD
WOD: Metcon (AMRAP – Reps)
9 Clock /
100 Box Step Ups, 20″
AMRAP Deadlifts in time remaining, 135/95
-rest 2
9 Clock /
100 step back-step up Burpees
AMRAP Power Cleans in time remaining, 115/80
-rest 2
9 Clock /
500 Single-unders
AMRAP Front Squats in time remaining, 95/65
-rest 2
9 Clock /
100 Cal Row
AMRAP Shoulder to OH in time remaining, 75/55
SEPT 30, 2022
CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 10 cal
21 Squats
SKi 10 Cal
21 Sit ups
Bike 10 Cal
21 Push-ups
BARBELL
Rest
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 30 / Partner | RX+ Solo
15 Squats
12 Sit ups | RX+ GHD or TxB
9/7 Push-ups | RX+ HSPU
7/5 Cals Bike
30 Single-unders | RX+ 30 Single + Double-under Combos
WOD
WOD: Metcon (AMRAP – Rounds)
EMOM x 30
1 Clean & Jerk, 155/105 | 135/95
5/3 Push-ups or Pull-ups | RX+ 2 HSPU or 1 Bar MU
SEPT 29, 2022
CrossFit Bartlesville – CrossFit
Pre Stretch Primer
10 Cals
15 KB Deadlift
5 Push-ups
20 Hollow Rocks
5 Push-ups
30 Jumping Jacks
BARBELL
Rest
BODY WEIGHT MOSTLY
()
BWM: Metcon (Time)
4 Rds / 20 cap
Run 400m
30 Sumo Deadlift High-pull, 45/35/25#
30 Hollow Rocks | RX+ V-ups
WOD
()
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 /
1 Power Snatch + OHS, 95/65 | RX+ 135/95
2 Pull-ups | RX+ 2 MU’S
3 Box Jumps, 24/20/16″
4 Push-ups | RX+ 4 HSPU
5 WBS 20/14/10 | RX+ To ceiling, 20/14/10
6 Pull-ups | RX+ 6 C2B
7 Burpees | RX+ Strict Burpees
30 SIngle-unders | RX+ 30 DU’s
KIKR
()
KIKR: Metcon (Time)
100 Lunges | RX+ Jump Lunges