Monday, 30 March 2015

MP CrossFit Tulsa 033015

 

Strength:

Shoulder Press or Hang Power Clean

1-rep max

…or

Pick one of the 2 above lifts and perform:

5-5-5-5-5

@ 75% 1RM

 

For Quality

 

Conditioning:

2015 CrossFit Games Open WOD 15.5

27-21-15-9 rep rounds of:

Calories Rowed

Thrusters (95/65)*

 

For Time

*Masters 55+ Rx (65/45)

Scaled (65/45)

Masters 55+ scaled (45/35)

 

…or

 

Pick a Board WOD

Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.

 

Mobility:

Hip Capsule Stretch – 2:00/side

T-Spine Smash – 4:00

Quad Smash – 2:00/side

 

 

Post max load, time, WOD choosen, and experiences to comments

Comments

  1. darrenandtara says

    D.
    15.5. 13.08 Rx.
    As bad as everyone said it was. Thrusters should be outlawed.
    Still in vacation shape and it showed.

  2. Muffin Man says

    SWOD: 5 sets of 5 reps at 115# (75%)
    CWOD: Mary – 20 Min AMRAP: 5 HSPU, 10 pistols (alternating), 15 Pull-ups
    7 + 8 Rx

  3. Swod:
    5 sets of 5 75% 1 rep

    Cwod:
    baseline-enilesab
    10:59 rx

  4. CWOD: 15.5 scaled in 11:24.
    SWOD: 103# HPC (15#PR)

  5. darrenandtara says

    T.
    Baseline. Jana style.
    5:42. 12:46. Rx.

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