CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

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

Wednesday 7/6

SWOD

Max reps in 1 minute, rest 1 minute between

Handstand push-ups

Ring dips

 

WOD

800m run

30 Snatches

800m run

Post weights and times to comments.

What are you training for?

Tuesday 7/5

SWOD – Deadlift 8,5,3,3,3

WOD – 20 minute AMRAP

5 Box jump hurdles 24”/20”

10 Push-ups (games style)

15 Sit ups

Page 233 of 234

233

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit