Monday, 03 November 2014

MP CrossFit Tulsa 110314

 

Strength:

Overhead Squat

1-rep max

 

For max load

 

Conditioning:

“Thrusting Elbows”

21-15-9 rep rounds of:

Thrusters (95/63)

Knees-2-Elbows

Run 400m at end of each round

 

For Time

 

Flexibility:

20 Side Leg Swings each leg

Hip Capsule Distraction – 2:00/side

Anterior Compartment Smash – 2:00/side

Hold Pancake Split – 2:00

 

 

Post max load, time, and experiences to comments

Comments

  1. swod:
    175#

    cwod:
    17:21 Rx

  2. 90# OHS

    14:08
    55# thrusters
    300m run

  3. Balboa60 says

    SWOD:
    165# OHS (20# PR) 🙂

    CWOD:
    19:15 Rx – anytime you do 45 thrusters….it’s brutal!

  4. darrenandtara says

    T.
    OHS 83#. PR
    CWod 13:35 @ 53# thrusters.

    D.
    OHS. 115#. First real PR on this lift. Still long way to go with form and flexibility.
    CWod 13:59 Rx.

  5. White Ape says

    SWOD:
    260
    5# PR!

  6. SWOD: 83# (10# PR)
    CWOD: 14:51 (mod: 42# thrusters)
    Struggled with K2E.

  7. gwilkins19 says

    SWOD: 155# (20# PR)
    CWOD: 13:15 Rx

  8. 138# no Pr today
    Cwod:
    12:25rx

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