CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Linchpin Test #9

SWOD

Every 2 minutes for 8 sets:

1 Clean & Jerk

*Build to a heavy single for the day.

 

WOD

5 rounds for time:

50ft Handstand Walk

5 Squat Cleans 225#/153#

CFHQ WOD

WOD

2000 Meter Row

50 Wall Balls

1000 Meter Row

35 Wall Balls

500 Meter Row

20 Wall Balls

SWOD

Bench Press 10,8,6,4

Weighted/Strict Pull Ups 5,5,5,5

 

WOD

EMOTM x20

1) Farmers Carry Dumbbell Walking Lunges 40ft (50#/35#)

2) 50 Double Unders

3) 10 Devil’s Press 50#/35#

4) 20 V-Ups

SWOD

Every 2 minutes x 8 sets:

1 Snatch (Build to heavy Single)

 

WOD

Every 4 minutes x 5 rounds;

10 Bar Facing Burpees

5 Power Snatches @ 70% of Heavy Single

*Goal is to finish each round under 1 minute.

Double Duty

Push Press 5,3,3,3,3 (Heavy not Max)

Front Squat 5,3,3,3,3 (Heavy not Max)


WOD

21-15-9

Push Press 95#/63#

Pull Ups

Rest 2 minutes, then complete the following.

21-15-9

Back Squats 95#/63#

Toes 2 Bar

Last done on 4/15/16.


COBRA KAI

SWOD

Every 90 seconds for 7 sets:

1 Clean Pull + 1 Hang Clean + 1 High Hang Clean + 1 Jerk

 

WOD

10 minute AMRAP

2,4,6,8,10,12.....

Front Squats 185#/123#

Bar Muscle Ups

 

WOD

Not For Time:

Row 2000 Meters

Then perform 5 rounds of:

Sled Push 40ft (Moderate Weight)

5 Box Jumps (High)

10 Ring Dips (Strict/Weighted)

SWOD

Bench Press 10,8,6,4

Strict/Weighted Pull Up 5,5,5,5


WOD

100 Dumbbell Thrusters 35#/25#

*EMOTM starting at 1:00, perform 20 Double Unders

SWOD

Every 90 seconds for 7 sets:

1 Clean Pull + 1 Hang Power Clean + 1 High Hang Power Clean + 1 Jerk

 

WOD

400 meter Run

21-15-9

Power Clean 115#/83#

Pull Ups

400 meter Run

Jacob Heppner WOD

SWOD

Push Press 5,3,2,1,1,1 (Heavy not Max)

Front Squat 5,3,2,1,1,1 (Heavy not Max)


WOD

25 minute Time Cap:

75 Wall Balls

EMOTM starting at 1:00, perform 5 Handstand Push Ups

Rest 5 minutes:

75 Handstand Push Ups

EMOTM starting at 1:00, perform 5 Wall Balls


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