CrossFit Bartlesville – CrossFit

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WOD

WOD: Metcon (AMRAP – Reps)

Teams of 2-3 /

WOD #1 / AMRAP 12 / 1 works

5 Burpees

10 WBS

5 Power Cleans, 95/65

* add 1 power clean each round / score = total Power Cleans

-rest 2 mins

WOD #2 / AMRAP 12 / All work

1 always Planking

1 always Rowing for cals

1 always doing Front Squats, 75/55/35

*rotate as needed / score = total cals + Front Squats (control bar back to tne floor)

-rest 2 mins

WOD #3 / AMRAP 12 / 1 works

5 Cals Bike

7 Ground to Overhead, 95/65

9 Push-ups

*score = total reps

CrossFit Bartlesville – CrossFit

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BARBELL

*Rest or Make-up day

M – Overhead Squat

T – Push Pres

W – Squat Clean

Th – Thruster

Nutrition Challenge WOD

NCW: Metcon (Time)

“Nutrition Challenge WOD”

3 Rds / 20 cap

100m farmer carry, 55/35 | 45/25

50 JJ’s | RX+ DU’s

25 Goblet Squat, 55/35 | 45/25

50 Sit ups | RX+ Sit ups, 45/25/15# plate

100m Run
*Must complete this WOD by Monday evening

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

EMOMx16 /

1 min – Cals Bike

1 min – Burps | RX+ Strict Burpee

1 min – Single-unders | RX+ DU’s

-rest 1 min

WOD

WOD: Metcon (Time)

Partition Anyhow / 20 cap

300 Double-unders

150 Am. KBS, 55/35 | 45/25

100 Cals Row

KIKR

KIKR: Metcon (Time)

100 Jump Lunges

CrossFit Bartlesville – CrossFit

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BARBELL

BAR: Thruster (1-1-1-1-1-1-1, work to a heavy set or 1 RM)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 Rds / 20 cap

100m farmer carry, 55/35 | 45/25

50 JJ’s | RX+ DU’s

25 Goblet Squat, 55/35 | 45/25

50 Sit ups | RX+ Weighted Sit ups, 45/25/15# plate

100m Run
This also the Nutrition Challenge Workout

WOD

WOD: Metcon (Time)

30 Rds / 15 cap

1 Power Clean & Jerk, 115/75 | 95/65

1 Bar Facing Burpee

1 Power Snatch, 115/75 | 95/65

1 Bar Facing Burpee

KIKR

KIKR: 1000m Row (Time)

Max Effort 1000m Row