Friday, 16 May 2014

MP CrossFit Tulsa 051614

 

Strength and Skill:

Thrusters*

5  reps  @ 65% 1RM

3  reps  @ 75% 1RM

1+ reps @ 85% 1RM

 

For Max Reps on last set

*Between sets of Thrusters, perform 40-60 unbroken Double Unders. If you break before 40, continue until you reach 40. If you reach 40, stop when you catch or hit 60.

 

 

Conditioning:

MPCF Board WOD

“WOD B”

5 Deadlifts (275/185)*

10 Burpees

 

5 rounds for time

*Masters weight (235/155)

 

Compare to Friday, 28 February 2014

 

 

Flexibility:

Hold Pike Stretch – 1:00

Hold Right Leg Split – 1:00

Hold Left Leg Split – 1:00

 

3 rounds for quality

 

 

Post max reps, time and experiences to comments

Comments

  1. schumer says

    DU’s
    60-60-59

    Thruster’s
    3 @ 135#

    WOD
    7:55
    255# DL

  2. 88# thrusters x3 (88%)

    WOD B.
    6:14 masters Rx

  3. White Ape says

    Did thruster work. Didn’t do the last set bc I wanted to work on PR for WOD B.
    Got 213 DU’s

    WOD B:
    3:03 Rx
    32 second PR!!

  4. Only did 5 reps of thrusters to focus on board WOD.
    WOD B 4:50 1:41 Pr!!

  5. I mean through 5 reps of thrusters

  6. gwilkins19 says

    SWOD: 3@115#
    WOD B: 5:51 Rx – 27 second PR

  7. Only did to 3 reps of thrusters

    WOD B:
    9:18 rx
    This was not fast but still a victory for me. Two months ago I couldn’t even finish one round RX. After working on a DL plan Jimmy made for me I was able to complete it today!

    Thanks COACH…this one goes to you!

  8. White Ape says

    You are welcome Janimal! You did great!

    Congrats to all the PR’s today!!

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