CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Workout 18.0

SWOD

Press 5,5,5 (40,50,60%)

Front Squat 5,5,5 (40,50,60%)


WOD

21-15-9

Dumbbell Snatch 50#/35#

Burpees Over the Dumbbell

Team Workout

9am - Team Workout

In Teams of 2 complete the following.

12 minute AMRAP

10 Power Snatches 75#/53#

30 Double Unders

Rest 2 minutes, 12 minute AMRAP

10 Wall Balls

30 Double Unders


SWOD

Deadlift 5,3,3,3,3 (65,75,80,85,90%)


WOD

1000 Meter Row

21-15-9

Burpees to Plate

Plate Swings 45#/25#

Overhead Squats 45#/25#

1000 Meter Row


SWOD

Every 90 seconds x6

3 Position Clean (Floor, Knee, Hip)


WOD

5 Rounds, begin a new round every 4 minutes.

50 Double Unders

10 Shoulder to Overheads 155#/103#

10 Bar Facing Burpees

*Record your slowest round.


SWOD

EMOTM x16

Odd - 1 L-Sit Rope Climbs

Even - 4 PVC Hurdles 36"/26"


WOD

30 Dumbbell Snatches 50#/35#

6 Rope Climbs

24 Dumbbell Snatches 50#/35#

5 Rope Climbs

18 Dumbbell Snatches 50#/35#

4 Rope Climbs

12 Dumbbell Snatches 50#/35#

3 Rope Climbs

6 Dumbbell Snatches 50#/35#

2 Rope Climbs


SWOD

Every 90 seconds for 6 rounds.

3 Position Snatch (Floor, Knee, Hip)


WOD

20 minute Time Cap

100 Double Unders

80 Overhead Lunges 45#/25#

60 V-Ups

80 Double Unders

60 Overhead Lunges 45#/25#

40 V-Ups

60 Double Unders

40 Overhead Lunges 45#/25#

20 V-Ups


SWOD

Front Squat 5,3,3,3,3 (65,75,80,85,90%)


WOD

15 minute AMRAP

50 Calories Rowed

40 Wall Balls

30 Chest to Bar Pull Ups

20 Deadlifts 225#/153#

10 Handstand Push Ups

Super Annie

8am - Gymnastics Class


9am - Team Workout

In Teams of 2 Complete the following.

100 Double Unders

100 Sit Ups

20 Clean & Jerks 155#/103#

80 Double Unders

80 Sit Ups

16 Clean & Jerks 155#/103#

60 Double Unders

60 Sit Ups

12 Clean & Jerks 155#/103#

40 Double Unders

40 Sit Ups

8 Clean & Jerks 155#/103#

20 Double Unders

20 Sit Ups

4 Clean & Jerks 155#/103#


Grunt Work

WOD

2 Rounds

Plate Push 40' (45#/25#)

200 Meter Dumbbell Farmers Carry 50#/35#

2 Rounds

Plate Push 40' (45#/25#)

200 Meter Dumbbell Front Rack Carry 50#/35#

2 Rounds

Plate Push 40' (45#/25#)

200 Meter Dumbbell Overhead Carry 50#/35#

**Front Rack Carry - Dumbbells cannot rest on the top of the shoulders. Must be held on the chest.


The Lady in The Water

WOD

500 Meter Row

5 Rounds of Cindy

400 Meter Row

4 Rounds of Cindy

300 Meter Row

3 Rounds of Cindy

200 Meter Row

2 Rounds of Cindy

100 Meter Row

1 Round of Cindy

**Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats


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