Friday, 05 June 2015

MP CrossFit Tulsa 060515

 

Strength:

Overhead Squats

5-5-3-3-2-2-1-1+

Start at 50% 1RM, increase by 5% each set

 

For max reps at 85%

 

Conditioning:

“All of Me”

10 Handstand Push-ups

20 Squats

30 Double Unders

20 Abmat Sit-ups

10 Kettlebell Push-ups

…rest 2 minute after each round

 

4 rounds for time

Give your “All” each round

Compare to Saturday, 14 June 2014

 

Mobility:

Quad Smash – 1:30/leg

Anterior Compartment Smash – 1:00/side

Olympic Wall Squat – 1:30

Prone Shoulder Flexion – 1:30

 

 

Post load and reps, time, and experiences to comments

Comments

  1. Christian Steichen says:

    245# OHS
    Pr

    METCON:
    14:35
    Rx

  2. SWOD:
    10@115# 80% of 1RM…ran out o ftime

    CWOD:
    16:21rx
    that is almost a 2min PR

  3. darrenandtara says:

    D.
    Swod. 10 @ 125#. Need to get feet closer together to fix knee tracking.

    CWod.
    1. 2:00. Caught on du
    2. 1:58
    3. 2:28. Rope tangled with another rope. Probably 10 sec lost.
    4. 2:25.
    Total 14:51. Interesting wod.

  4. White Ape says:

    SWOD:
    5 reps @ 225

    CWOD:
    13:16 Rx

  5. Jaime says:

    10’reps at 113#. Need to re-do my 1 rep.
    16:36 on CWOD abmat HSPU

  6. darrenandtara says:

    T.
    Swod. 5 @ 83#.
    CWod. 16:54.

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