CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475


Power Clean 3,3,3,3

Behind the Neck Split Jerk 2,2,2,2

Front Squat 3,3,3,3

*If technique allows work up to heavy set on each movement, otherwise stay with lighter weights and focus on moving correctly.


#4 RE: wednesday20170809Todd 2017-08-15 15:09
#3 RE: wednesday20170809Robin 2017-08-10 09:45
PC - 103,113,123,128f
BTNSJ - 93,103,113,123
FS - 113,123,133,143

I did all the cleans as touch n go, the 128# got that first rep and just didn't get under the bar low enough for the second rep. I'm pretty happy with my weights seeing how my 1 rep max on a PC is 133#
#2 RE: wednesday20170809jason 2017-08-09 19:11
PC - 185,205,225,250( f)
BTNSJ - 185,205,215,235(f)
FS - 225,245,265,285

I did all cleans as touch and go, then failed at 250#. Just couldn't stop the weight from pushing me down into a squat and irritated something in my hip in the process.

On the jerks I kept pushing the bar back too much throwing my balance off and couldn't stop worrying about my hip. At 235# I caught it too far back again causing me to arch my back so I stopped.

The front squats felt good but felt like I was lacking pop coming out of the hole.
#1 RE: wednesday20170809shco0502 2017-08-09 18:38
Wod: 148/153/193
Should have shot for a higher number on all of them probably could have been 10-15 pounds heavier on each. Instead shot for 80%. Oh well!

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