Monday, 08 June 2015

MP CrossFit Tulsa 060815

 

Strength:

Thruster

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

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

 

For max reps at 85%

 

Conditioning:

“Long Road”

Run 200m

15 GHD Sit-ups

20 Hand-Release Push-ups

25 Kettlebell Swings (53/35)

30 Double Unders

 

4 rounds for time

Compare to Tuesday, 10 June 2014

 

Flexibility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

Post load and reps, time, and experiences to comments

 

Comments

  1. schumer says

    SWOD:
    1 RM 165#

    CWOD:
    19:43 Rx

  2. Balboa60 says

    SWOD:
    155 – 3reps (89% of 1RM)

    CWOD:
    hit the 20min time cap

    only had the GHDs and 17KBs left to do (Rx)

  3. darrenandtara says

    T.
    Swod. 6 @ 93#
    Cwod 17:48. Rx.

    D.
    Swod. 5 @ 185#.
    CWod. 19:07. Rx.

  4. White Ape says

    SWOD:
    7 reps at 225

    CWOD:
    16:10 Rx
    A litttle slower than last time…bummer.Can’t PR every time.

    Congrats to those that got PR’s on Thrusters today!

  5. Muffin Man says

    SWOD: 5 @ 165#
    CWOD: 18:18 Rx

  6. SWOD: 6@93#
    CWOD: 19:22 rx

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