CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475



Every 2 minutes for 7 rounds.

3 Position Snatch (floor, knee, mid) demo

WOD - Borrowed from CFNE

21 Power Snatches 95#/63#

21 Burpees

21 Pull ups

15 Overhead Squats 95#/63#

15 Burpees

15 Pull ups

9 Squat Snatches 95#/63#

9 Burpees

9 Pull ups

Last done on 2/17/15.


#9 RE: BANGARANGBalawsons 2015-05-29 14:05
Wod: used 53# 16:28
Swod also used 53#.. When tried to do 63# I lost form
Pull ups were too easy using blue and green bands. Need to drop a band
#8 RE: BANGARANGTodd 2015-05-29 05:42
SWOD. Stayed with 95 throughout the 7 attempts.
WOD: 8:29. Felt good all the way through. 2:21 improvement over last time.
#7 RE: BANGARANGK_Luker 2015-05-28 22:10
SWOD: up to 83# wanted to save myself for the WOD haha
WOD: 8:39 RX. Took almost a minute off my last time. Did all PS&OHS unbroken.
#6 RE: BANGARANGkyle 2015-05-28 19:57
SWOD: up to 125 working on technique
WOD: 8:25 rx
#5 RE: BANGARANGTony_Bologna 2015-05-28 19:38
SWOD- stopped at 115 snatch. Felt like could go more but my high hang and form started to go so I stopped.

WOD- 10:06. Legs got rough, able to do most PU's unbroken amd OHS unbroken. Should have broken up the OHS.
#4 RE: BANGARANGjason 2015-05-28 16:11
SWOD - 175# then my knee started giving me some feedback. So I stopped for the day.

Worked on snatch push press and light sotts presses then GHD sit ups and bac extensions.
#3 RE: BANGARANGcasara.butler 2015-05-28 11:25
SWOD: up to 73. Snatches aren't my best lift, stayed light to focus on getting under the bar. Felt good

WOD: 11:53 RX
#2 RE: BANGARANGCDooley 2015-05-28 08:49
WOD: 10:04 rx
#1 RE: BANGARANGptho954 2015-05-28 07:38
SWOD: Up to 135
WOD: 11:42. Forgot to squat on first four of last nine squat snatches. Never the less, I'm done...but still have to work. Good workout today.

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