APRIL 20, 2019

CrossFit Bartlesville – CrossFit

WOD

WOD: Metcon (AMRAP – Reps)

Teams of 2-3

WOD / Teams of 2-3 / AMRAP 12

WOD #1

5 Pull-ups + 10 HR Push-ups + 15 Air Squats

10 Power Cleans, 95/65

50 Single-unders | (RX+) 30 Double-unders

-rest 2

WOD#2

5 Pull-ups + 10 HR Push-ups + 15 Air Squats

10 Power Snatch, 95/65

15 Cal Row

-rest 2

WOD #3

5 Pull-ups + 10 HR Push-ups + 15 Air Squats

10 Squat Clean Thrusters, 95/65

10 Cal Bike

APRIL 19, 2019

CrossFit Bartlesville – CrossFit

ACCESSORY

5 Rounds:

A) 5-10 GHD Sit ups

B) 5-10 Arch to Hollow work

BARBELL

BAR: Back Squat (5×5 @ 67.5%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

Partner / For time / 30 cap

300 Single-unders (1 works)

800m OH Med Ball Carry, 20/14 (both walk, 1 carry’s)

100 Burpees (1 works)

WOD

WOD: Metcon (Time)

PASSION WOD 2019

For time / 30 cap

100 Double-unders

800m Barbell Carry 95/65

100 Burpees

APRIL 18, 2019

CrossFit Bartlesville – CrossFit

ACCESSORY

A) Double-under work: 10 attempts or 10 anyhow or 10-20 UB or Triple-under attempts

B) Handstand work: kick ups to wall or open space, holds, toggles, walking

BARBELL

BAR: Power Clean (5×5 @ 67.5)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 20 cap / Opposing Ladder of work:

40-30-20-10

Row for Cals

10-20-30-40

Bike for cals

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

1 Squat Clean 205/125 | 185/95

2 Rope Climbs

3 Box Jumps, 30/24 | 24/20″

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 3

KBS, 55/35 | 45/25