CrossFit Bartlesville – CrossFit

ACCESSORY

5 Rounds:

A) 5 GH Raise

B) 5 Wall Squats

BARBELL

BAR: Power Snatch (5×3 @ 72.5%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

4 RFT / 15 cap

10 Push ups | 10 HSPU

Row 20 cals | 20 cals Bike

30 Squats | Goblet Squats 55/35 | 45/25

WOD

WOD: Metcon (Time)

For time / 15 cap

Run 1600m

30 Clean & Jerks 135/95 | 115/75 || RX+ 155/105 | 135/95

20 C2B | RX+ Bar Muscle-Ups

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 3

RX – Hand Release Push ups

RX+ – Strict Push ups

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

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