Wednesday, 12 November 2014

MP CrossFit Tulsa 111214

 

Strength:

Front Squat

1-rep max

 

For Max Load

Compare to Friday, 11 July 2014

 

 

Conditioning:

“No Pain, No Gain”

4 Power Clean (155/103)

8 GHD Sit-ups

12 Burpee Box Overs (24/20″)

16 Wall-Ball Shots (20/14) @ (10/9′)

…Rest 2:00*

 

3 rounds for time

*Go ALL OUT each round

 

 

Mobility:

Hip Capsule – 1:30/side

Spine Smash – 2:00

Overhead w/ External Rotation Bias – 1:30/side

 

 

Post max load, time, and experiences

Comments

  1. Front Squat 98#
    Not a pr

    CWOD
    Almost 15 minutes
    83# cleans

  2. gwilkins19 says

    SWOD: 245# (20# PR)
    CWOD: 10:26 Rx

  3. darrenandtara says

    T.
    Fr. Squat. 130#. 7# Pr.
    CWod. 11:17. Mod 65#.

  4. White Ape says

    SWOD:
    335 lbs
    10 lb PR!

    CWOD:
    10:10 Rx

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