CrossFit Bartlesville – CrossFit

HOME WOD

Metcon (Time)

Happy 4th! Enjoy your FREEDOM!

Thank you veterans for fighting for our freedom & thank you active military for continuing to defend it!

For time:

Run 1 mile

150 squats

Run 800m

100 Sit ups

Run 400m

50 Burpees

CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)

WOD Video Explanation:

https://drive.google.com/file/d/1OvnGfZjnkSzsEuPwJKdZ-9T5scSGaZMh/view?usp=sharing

For time, descending ladder of work:

50-40-30-20-10

Sit ups

100-80-60-40-20

Jumping Jacks

BARBELL

BAR: Bear Complex (1-1-1-1-1-1-1, work to a heavy set)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

“Freedom” / Partner /

Row 1776m

-then 4 (July 4th) sets of Tabata

Tabata Push ups

Tabata Sit ups | RX+ T2B

Tabat Squats

Tabata Single-unders | RX+ DU’s

-then

56 (signers)Cals Bike

*score = time for Row & Bike minus total reps (converted to seconds) for Tabata work.
*A negative score = Freedom!

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

KICKER

KIKR: Metcon (AMRAP – Reps)

AMRAP 1 minutes: Burpees

CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (AMRAP – Rounds and Reps)

WOD Explanation Video:

https://drive.google.com/file/d/1fJKXxGcG8DBdc9MkkW6EZvQiSLAoqBeY/view?usp=sharing

12 Minute Clock

Run 1 mile

In time remaining,

AMRAP: 5 Squats, 3 Push ups

BARBELL

BAR: Single Arm Dumbell Press (1-1-1-1-1, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

5 Rounds, 3 minute clock:

100 Single-unders

20 Air squats

AMRAP Push-ups in time remaining

-rest 1 min

WOD

WOD: Metcon (Time)

Partner / For time / 20 cap

20 Sled Push, 2/1

40 T2B

60 Power Cleans, 135/95 | 115/75

80 WBS

100 Cal Row

KICKER

KIKR: Metcon (AMRAP – Reps)

Tabata Jump Lunges