CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

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

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


WOD

EMOTM x15

0-5 Minutes - 200 Meter Run

5-10 Minutes - 100 Meter Run, 5 Ring Muscle Ups

10-15 Minutes - 100 Meter Run, 5 Hang Squat Cleans 135#/93#


Comments  

 
#2 RE: monday0507jason 2018-05-07 19:47
I got off work late so no warm up and no SWOD.

0-5 - All runs around 45 seconds
5-10 - 1 MU 1st rnd, 3 MU each round after
10-15 - No squats, 3 45# bumper plate squat cleans, 5 70# kb squat cleans

Since I didn't warm up and got to the gym late, I didn't have a chance to set anything up. So I just made do as best I could.
 
 
#1 RE: monday0507Robin 2018-05-07 18:45
SWOD
Press - 43,53,63,68,73,78
Front Squat - 78,93,113,123,128,133

WOD
0-5 (200,100,200,100,200)
5-10 (did 1 pull-up their was a roundor two I got 2 pull-ups in)
10-15 (did 1 Hang Squat Clean each time using 73#)

Then at 7pm did the 5k row with Andrew and Teresa
5K Row - 24:01.9
 

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