Monday, 20 October 2014

MP CrossFit Tulsa 102014

 Click here to register for Masters Functional Fitness League (MFFL)

Conditioning:

MFFL WOD 2.6

21-15-9 Complex

8 Deadlifts (115/75)*

7 Hang Power Cleans

6 Power Snatches

8 Pistols (alternating) or 16 Goblet Squats*

7 Ring Dips

6 Handstand Push-ups

 

6 Deadlifts

5 Hang Power Cleans

4 Power Snatches

6 Pistols or 12 Goblet Squats

5 Ring Dips

4 Handstand Push-ups

 

4 Deadlifts

3 Hang Power Cleans

2 Power Snatches

4 Pistols or 8 Goblet Squats

3 Ring Dips

2 Handstand Push-ups*

 

For Time

 

*Weights and Special Instructions:

Lifts:

Age range/(Rx weight male/female)

45-54/(105/65)

55-64/(95/55)

65+/(85/45)

Scaled: (75/45)

 

Goblet Squat weights

59 & below/(53/35)

60+/(44/26)

 

HSPU

49 & below/Rx strict or kipping

50-59/1 abmat (2″ riser)

60+/2 abmat (4″ riser)

 

Mobility:

Low lunge twist – 1:00/side

Half Split – 1:00/side

Forward Fold with a Twist – 1:00/side

 

2 rounds for quality

 

 

Post time, weight, modifications, and experiences to comments

Comments

  1. 10:35 Rx
    goblet squats

  2. 8:28 RX

    Deceptively short.

  3. Balboa60 says

    9:20
    Mods: banded ring dips (purple band)
    HSPU on tire
    did goblet squats v pistols

  4. darrenandtara says

    D.

    7:33 Rx
    Goblet squats

  5. 5:20 Rx

  6. gwilkins19 says

    7:48 Rx – did pistols

  7. White Ape says

    3:31
    Rx w/pistols

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