Monday, 15 September 2014

MP CrossFit Tulsa 091514

 

Strength/Skill:

Power Cleans

7-7-5-5-3-3-1-1

Start at 55% 1RM. Increase by 5% each iteration.

Focus points for this are:

Hip Explosion, Shrug, Fast Elbows

 

For Quality

 

Conditioning:

Run 600m

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Run 400m

50 Double Unders

40 Kettlebell Sumo Deadlift High-pull (53/35)

30 Wall-Ball Shots (20/14) @ 9′

20 GHD Sit-ups

Run 200m

 

For Time

 

Flexibility:

Right Leg Split – 1:00

Left Leg Split – 1:00

Center Split – 1:00

 

2 rounds for quality

 

 

Post loads, time, and experiences to comments

Comments

  1. runnergirl says

    Hope your training is going well! See you soon!

  2. darrenandtara says

    D.
    20:20.

  3. Great work today on the power cleans!!

    CWOD:
    I had to go at 1p
    Finished right before starting my DU’s (about 14-15min into the workout) – RX

  4. Did SWOD with noon class:
    Did 2 reps at 255

    Didn’t get to do CWOD. Day was too packed 0530-1900

  5. darrenandtara says

    T.
    20:28 Rx

  6. CWOD: 19:01 (Mod: banded PLU, knees PU, 30/25#KB, 12#WB). Strung 15 DUs together for a PR series.

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