CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

EMOTM x10

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


WOD

3 rounds

1 Minute MAX Deadlifts 135#/93#

1 Minute MAX Bar Facing Burpees

1 Minute MAX Knees to Elbows

1 Minute MAX Double Unders

1 Minute Rest

*You should have 4 scores for this workout. Total reps at each station.


EXTRA

Sotts Press (front rack) 2x10

Dumbbell Box Step Ups 3x20 (10 each leg)


Comments  

 
#2 RE: tuesday20171219Robin 2017-12-20 18:26
SWOD - went up to 93#

WOD - 278 reps total
 
 
#1 RE: tuesday20171219jason 2017-12-19 21:35
SWOD
135/155/175x2

WOD - 509
36,16,25,118
35,14,18,108
31,12,16,80

I got off work late and was only able to do part of the SWOD. The workout I stopped each round about 10 seconds short so I had time to transition to the next station, with the exception of the deadlifts. I was thinking that my back was going get blown up very quickly and it never really did. So next time I should go harder on the deadlifts even if my grip suffers a little on the KTE.
 

Please Login or Register to post Comments.

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