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Monday, 05 January 2015

4 January 2015 by 10 Comments

MP CrossFit Tulsa 010515

Strength:

Snatch*

3-3-3-3-3

 

For max load

*These are full squat snatches

 

Conditioning:

“Sail Away”

35 Pull-ups

35 GHD Back Extensions

35 Double Unders

35 Weighted Walking Lunges (45/35)

35 Wall-Ball Shots (20/14) @ (10/9′)

35 Hand-release Push-ups

35 Knees-2-Elbows

35 Calories Rowed

35 Box Overs (24/20″) No Touching Box

 

For Time

Compare to Wednesday, 03 September 2014

 

Mobility:

Banded Olympic Wall Squat – 2:00

Reclined Spinal Twist – 1:30/side

Banded Overhead Distraction – 1:30/side

 

 

Post load, time, and experiences to comments

Filed Under: Bodyweight, Chipper, Gymnastics WOD, Lifting, Mobility, Skill

Comments

  1. Susan says
    5 January 2015 at 10:42

    19 something
    10″ box over

  2. darrenandtara says
    5 January 2015 at 14:52

    D.

    Swod. Form work.
    Cwod. 20:08. Rx.
    Almost a 3 min PR. Totally spent. Last half is brutal.

  3. RhondaG says
    5 January 2015 at 17:02

    20:27 Mod
    14″ Box-overs

    PLU PR – 35 reps Unbroken

    Exhausted during the row and box-overs! Next time need to push through for the PR.

  4. Chad says
    5 January 2015 at 18:52

    21:27 RX

  5. gwilkins19 says
    5 January 2015 at 21:05

    SWOD: 3 @ 125# (83% of 1RM)
    CWOD: 19:18 Rx (21 second PR) (31 unbroken pull-ups)

  6. darrenandtara says
    5 January 2015 at 21:14

    T.
    Swod. Worked at 53#.
    CWod. 20:23. Rx.
    3:47 PR with the Rx box.

  7. White Ape says
    5 January 2015 at 22:11

    SWOD:
    3 @ 175
    Ran short on time, only 3 of 5 sets

    CWOD:
    16:18 Rx+
    Also got a PLU PR…42 unbroken

  8. Kelsey says
    5 January 2015 at 23:48

    SWOD: worked form up to 53#
    CWOD: 19:13. Mod: 10 kipping + 25 banded PLU, 12# WB, PU half on one knee, half on two, 18″ box. New PR by almost 2 minutes, with kipping PLU and 2″ higher box than last time.

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