2268 W. New Orleans St
Broken Arrow, OK 74011
Snatch 3,2,1,1,1,1 (work up to heavy single)
4 minute AMRAP, rest 3 minutes then 9 minute AMRAP
3 Toes 2 Bar
11 Overhead Squats 95#/65#
19 Lateral Jumps over barbell
Last done on 3/11/12.
12 minute AMRAP
4 Power Cleans 135#/93# (Touch & Go)
12 Games Style Push Ups
100m Sprint (rest as necessary before each sprint, MAXIMUM effort should be put forth each time)
9am - Intro to CrossFit
10am - Open WOD 14.2
3 minute time limit to complete the following
10 Overhead Squats
10 Chest 2 Bar Pull Ups
If both rounds are completed within the time limit, then at the 3 minute mark begin another two rounds but increase the reps by 2. Continue with this pattern until you are unable to complete the given work within 3 minutes.
If you need a judge for 14.2 please let us know, otherwise there is a Heat Sign Up on the board for Saturday.
Take full advantage of Skill Days by focusing on weaknesses, technique work, foam rolling, and mobilizing everything that restricts your ROM.
EMOTM for 10 minutes
3x(1+1) Power Clean & Jerk (choose a weight that is challenging)
5 rounds for time:
5 Deadlifts 275#/185#
Last done on 10/22/13.
7 minute AMRAP
3 Power Cleans 135#/95#
6 Push Press
18 Double Unders
Front Squat 3,3,3,3,3
10 minute AMRAP
20 Wall Balls
10 Pull Ups
Last done on 4/24/13.
** Due to road conditions the 5:30am, 6:30am, and 9am classes are canceled. **
** 10am, Noon, and both evening classes are still on. **
3 Touch & Go Power Snatches (choose a weight that is challenging)
3 rounds for time
3 Muscle Ups
10am - Open WOD 14.1
30 Double Unders
15 Power Snatches 75#/55#
With the announcement of 14.1 use today to those shoulders, lower back, and roll out the calves.
If you need to have your workout judged today, be sure to get in touch with one of the trainers.
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