Monday, 25 November 2013

MP CrossFit Tulsa 112513

The 0845, 1200, and kids classes will be canceled Monday, 25 November. All other classes will be normal.

Sorry for any inconvenience. 

 

Inspirational thought:

The body can do so much more than we realize. It is the mind we have to convince.

 

 

Strength WOD:

Perform the following for quality (25 minute cap):

Jerk

Warm-up: 10, 8, 6 rep, gradual weight increase

5 @ 60% 1RM

5 @ 70% 1RM

5 or more @ 80% 1RM

 

 

Conditioning WOD:

“Death by Kettlbells” (70/53)

With a continuous running clock, on minute one, perform 1 KB Swing. Minute two, perform 2 KB Swings. Minute three, perform 3 KB Swings. Continue this method until you are unable to complete the specified number of KB Swings.

 

 

Post max weight, and the minute and extra reps completed

 

 

Mobility Focus:

Couch Stretch

Banded Bully

Comments

  1. csteichen@cox.net says

    68# Jerk
    Round #18 35# KB

  2. Christian Steichen says

    6 jerks @ 80%

    14 rounds @ 1.5 pood

  3. Rowed 1500m (5:50)
    15 rds @ 40lb KB
    Rowed 1000m (3:56)

  4. 5 at 140
    12+9

    Thank you Christian for coaching us the last couple of days. You did a great job. Well done!

  5. 16 rds @ 60lb KB

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