Monday, 15 December 2014

 

MP CrossFit Tulsa 121514

Strength:

Back Squats

5   reps @ 65% 1RM

3   reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

 

 

Conditioning:

“Two Ladies and a Dude”

2 rounds of “Lola”:

30 Double Unders

20 Knees-2-Elbows

10 Handstand Push-ups

…then

3 rounds of “Cindy”:

5 Pull-ups

10 Push-ups

15 Squats

…then

4 rounds of “Rooster”:

10 Burpees

20 Double Unders

 

For Time

 

 

Mobility:

Lower Body Foam Roll – 1:30/side

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

 

Post load and reps, time, and experiences to comments

Comments

  1. swod:
    failed @ 245# (should have gotten it)

    cwod:
    19:29 Rx

  2. darrenandtara says

    D.
    Swod. 7@ 245#
    CWod. 15:24 or 15:42. Rx.
    Good pace until burpees.

  3. SWOD. 120# x6 but my ROM needs work

    CWOD 18:56 I think

  4. SWOD:
    Not my best day: 225# (not a PR)

    CWOD:
    16:02
    mod – HSPU on Tires

  5. gwilkins19 says

    SWOD: 6 @ 245#
    CWOD: 13:18 Rx

  6. darrenandtara says

    T.
    Swod. 10@130#
    CWod. 15:02. Rx except an 2 mats for HSPU.

  7. White Ape says

    SWOD:
    7 reps @ 325

    CWOD:
    10:02 Rx

  8. SWOD: 155# 1RM (22# PR)
    CWOD: 14:56 (mod: HSPU with ab mats, PU on knee, PLU with 3 kipping/2 banded). Struggled on K2E and DUs. Haven’t done either in a while.

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