CrossFit Bartlesville – CrossFit

ACCESSORY

5 Sets:

A) Double-under work

B) 5 Strict Reverse Grip Push ups

BARBELL

BAR: Overhead Squat (5×5 @ 50% of 1 RM, pause at the bottom each rep)

BODY WEIGHT MOSTLY

BWM: Metcon (Distance)

Partner / 20 cap

Row as far as possible

WOD

WOD: Metcon (Time)

For time / 15 cap

45 GHD Sit ups

9 Pull ups | RX+ 3 Bar MU’s

30 Thrusters 95/65 | 75/55

15 Pull ups | RX+ 5 Bar MU’s

15 Cals Bike

21 Pull ups | RX+ 7 Bar MU’s

KICKER

KICK: Metcon (Time)

Run 800m

CrossFit Bartlesville – CrossFit

ACCESSORY

5 Sets:

A) 5 Wall Squats

B) 5 Handstand Holds

Barbell Strength

BAR: Shoulder Press (5×5 @ 50%)

BODY-WEIGHT ONLY

BWM: Metcon (Time)

For time / 20 cap

99 Burpees

EMOM, 5/4 Cals Bike (reset cals each time)

*scale by sharing work w/ a partner

WOD

WOD: Metcon (Time)

For time / 20 cap

101 Burpees

EMOM, 5 Ground to Overhead, 95/65 | 75/55

*scale by sharing the work w/ a partner

KICKER

KICK: Metcon (Time)

Run 800m

CrossFit Bartlesville – CrossFit

BARBELL

BAR: Single-arm Snatch (1-1-1-1-1, Work to a heavy set (1R / 1L))

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 16 cap

Run 800m or Row 1200m

21 Burpees

Row 50 cal

21 Burpees

Bike 30 Cal

21 Burpees

WOD

WOD: Metcon (Time)

For time / 15 cap

21 Deads + 21 Hang Squat Clean + 21 S2O,

95/65 | 75/55

15 Deads + 15 HSC + 15 S20,

135/95 | 115/75

9 Deads + 9 HSC + 9 S2O

155/105 + 135/85

6 Deads + 6 HSC + 6 S2O

185/135 | 155/105

KICKER

KICK: Metcon (Time)

Accumulate 3 min:

Overhead Hold, 135/95 | 115/75