Wednesday, 18 December 2013

MP CrossFit Tulsa 121813

New 1-rep Max Board!

 

Strength WOD:

Perform the following for quality (20 minute cap):

Hang Power Clean

5-4-3-2-1-1-1-1

(20 minute time cap)

 

Rest

 

Conditioning WOD:

“Hammer Time”

 

15 Chest-2-Bar Pull-ups

25 Front Squats (75/53)

35 Sit-ups

45 Double Unders

45 Calories Rowed

35 Push Press (75/53)

25 Burpees

15 Lateral Bar Jumps*

 

For Time

*Jumping over the bar both directions equal 1

 

 

Post weights, max reps, and time to comments

Comments

  1. 135# hang power clean
    11:54 Rx on hammer time.
    Great to WOD with 6:30 class!

  2. 160# Hang Power clean
    17:28 RX Masters

  3. 205# HPC
    14:23 RX WOD

  4. White Ape says

    245 Hanging PC
    10 lb PR!

    Didn’t get to do “Hammer Time”. Will do tomorrow

    Was able to do “Hammer Time” at competitors class:
    8:45 Rx (with 5 extra lateral jumps)
    Yawned like crazy for 10 minutes after. 🙂

  5. 138# HC that’s an 13lb pr!!!
    11:13 or 15 or 18??? Rx WOD

  6. dscroggins says

    175 HPC
    9:47

  7. Christian Steichen says

    215# HPC “not in time cap”

    10:30
    Rx

Speak Your Mind