CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Rest Day

Be prepared to have fun this week, so drink lots of water and be prepared to give it 110% all week.

 

Rest Day

Spend time with family and friends....them let's hit it hard again on Monday!!!

 

The future site of many good things to come!

NOT SO FAST

SWOD

Deadlift 5,5,5 80% of 1 rep max

 

WOD

5 minute AMRAP:

9 Deadlifts 135#/80#

6 Hang Power Cleans 135#/80#

3 Push Press 135#/80#

 

Rest 2 minutes, then 7 minute AMRAP of the following.

6 Push-ups (games style)

9 Box Jumps 20"/16"

12 Walking Lunges

 

Run, Squat, KTE

SWOD

Ab Rollout x 15 then Max Double Unders in 2 minutes

 

WOD

5 rounds for time:

400 meter run

40 Squats

20 Knees to Elbows

HSPU, Squat Clean, Box Jump

SWOD

Push Press 5,5,5 80% of 1 rep max

 

WOD

12 Minute AMRAP

3 Handstand Push Ups

6 Squat Cleans 155#/95#

9 Box Jumps 24"/20"

Pull Ups, Lunges

SWOD

Muscle Up progression work or Strict Muscle Ups x10

 

WOD

21-18-15-12-9-6-3

Pull Ups

Overhead Lunges 45#/25#

100 Deadlifts

SWOD

Front Squat 5,5,5 80% of 1rm

 

WOD

100 Deadlifts for time 225#/155#

Every time the bar is dropped perform 5 Handstand Push ups

 

This video talks about mental toughness and ques to keep you focused on the task at hand.

REST DAY

Rest Day!!!

Double Squats

SWOD

Elevated Ring Push-up x20 (place feet on 24”/20” box with rings 1” from ground)

Or

Ring Handstand Push-ups x10

 

WOD

3 rounds for time:

50 Double Unders

25 2 for 1 Wall Balls

Push Press (Kat)

Swinging Chest Bumps

SWOD

Push Press 8,5,3,3,3

 

WOD

30-20-10

Kettlebell Swings 1.5 pood/1 pood

Chest to Bar Pull-ups

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