Big Thompson CrossFit WOD 16.11.15


1 RM Shoulder to Overhead

Strict Press, Push Press, Push Jerk or Split Jerk

Athletes Choice, which ever you would like to find, but only 1 or 2, time permitting, not all of them.


WOD will start 45 minutes into class, all 1 RM’s must be complete prior to WOD start period.  Athletes may choose to skip the WOD for 1 RM week.

AMPAP 5 Minutes (As Many Pounds As Possible)

Shoulder to Overhead (from the floor)


For this style of WOD, AMPAP, there is No Rx or Prescribed weight.  Instead athletes may choose their own weight.  Their score is then the number of repetitions performed times the weight used.  The goal is to move as many pounds as possible within the fixed time limit or total pounds moved.  Athletes may NOT change the weight on the bar once the clock starts.  Plan this one accordingly.

Kevin ring muscle up