CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

EMOTM x12

Deadlift + Hang Clean Pull + Hang Power Clean + Jerk  (1+2+1+1)

0-2:59 = 60% of 1 rep Max Clean & Jerk

3-5:59 = 65% of 1 rep Max Clean & Jerk

6-8:59 = 70% of 1 rep Max Clean & Jerk

9-12:00 = 75% of 1 rep Max Clean & Jerk


WOD

EMOTM x18

1) 20 Wall Balls

2) 15 Pull Ups

3) Rest

 

EXTRA

AB Complex (10 V-Ups + 10 Hollow Rocks + 10 Second Hollow Hold) x5


Comments  

 
#2 RE: monday20171113jason 2017-11-15 19:22
SWOD
165,185,195,205

WOD
After the first round through I switched to 20 wb and 20 pull ups.
 
 
#1 RE: monday20171113Robin 2017-11-14 07:21
SWOD - 73,83,93,98
WOD - Done (did not get all 15 pull-ups every round)
 

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