CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

ICON WOD

SWOD

Press 5,3,2,1,1,1  (50,60,70,75,80,85%)

Front Squat 5,3,2,1,1,1  (50,60,70,75,80,85%)


WOD

0-5 Minutes - MAX Burpee Box Overs 24"/20"

5-9 Minutes - Find 1rm Power Clean

9-12 Minutes - MAX Calories Rowed

12-14 Minutes - MAX Bar Muscle Ups

14-15 Minutes - MAX Deadlifts with Power Clean weight


Comments  

 
#2 RE: ICON WODRobin 2018-05-01 06:34
SWOD
Press - 48,58,73,78,83,88
Front Squat - 88,103,118,128,138,148

WOD - 35/138/34/0/7

138# is a new PR for me on a power clean, my lip for the bar muscle up wasn’t present.
 
 
#1 RE: ICON WODshco0502 2018-04-30 19:55
Swod: up to 103
Up to 183

Wod: 55/173/45/9 REAL BAR MU first time in a WOD/15
 

Please Login or Register to post Comments.

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