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Monday, 18 August 2014

17 August 2014 by 9 Comments

MP CrossFit Tulsa 081814

 

Strength:

Back Squat

5    reps @ 55% 1RM

3    reps @ 65%

1+ reps @ 75%

 

For max reps at 75%

 

 

Conditioning:

10 Kettlebell Snatches (53/35)

8 Burpees

6 Handstand Push-ups

20 Double Unders

 

4 rounds for time

 

 

Mobility:

Plantar Surface – 2:00/foot

Banded Hip Extension – 2:00/side

Banded Bully – 2:00/shoulder

 

For Quality

 

 

Post load and reps, time, and experiences to comments

Filed Under: Hybrid, Lifting, Mobility

Comments

  1. RhondaG says
    18 August 2014 at 07:05

    Strength
    12 @ 93#

    CWOD
    14:44 30# KBS
    200 meter run to begin each round…coach add-on 🙂

  2. Susan says
    18 August 2014 at 08:18

    SWOD 125# x 4. need to keep my back up at the bottom. need to keep my right knee out. it’s always something

    CWOD 12:44 mod masters. no impact. 3 rounds

    250 row
    18# KB snatch
    8 burpees
    6 HSPU on 30″ box
    20 12″ step ups

  3. Jana says
    18 August 2014 at 09:20

    SWOD:
    14 reps at 135#

    CWOD:
    11:14rx

  4. Balboa60 says
    18 August 2014 at 13:46

    SWOD:
    10 reps at 175#

    CWOD:
    14:47
    mod (HSPU on a 24″ box stacked on top of a 30″ box)
    -everything else was RX

  5. Chad says
    18 August 2014 at 14:29

    15:31 RX
    w/ run

  6. White Ape says
    18 August 2014 at 18:58

    SWOD:
    12 reps @ 275

    CWOD:
    10:17 Rx (w/ 200m add-on)
    Sorry Janimal, tried to be sub-10. 🙂

  7. gwilkins19 says
    18 August 2014 at 19:42

    SWOD: 15 Reps at 180#
    CWOD: 15:17 Rx

  8. Kelsey says
    18 August 2014 at 19:53

    SWOD: 10 reps at 108 (81% of my 1RM)
    CWOD: 14:04 (mod HSPU with towel and ab mat, DU attempts, 18# KB-first time doing these).

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