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Tuesday, 30 June 2015

29 June 2015 by 5 Comments

MP CrossFit Tulsa 063015

 

Skill:

Practice 15 minutes on:

Pistol Progressions 1, 2, 3, 4

and…

Straddle Jump to Handstand x 10 reps

One-leg Tuck Jump to Handstand x 10 reps

 

For Quality

 

Conditioning:

Row 50 Calories

For Time

…rest 3 minutes, then perform:

3 rounds for time of:

5 Muscle-ups

10 One-arm Kettlebell Snatches (53/35)

15 GHD Sit-ups

20 Wall-Ball Squat Cleans (20/14)

…rest 3 minutes, then perform:

100 Double Unders

For Time

 

Mobility:

Quad Smash – 1:30/leg

Anterior Compartment Smash – 1:30/side

Hip Capsule Stretch – 1:30/side

 

 

Post times and experiences to comments

Filed Under: Bodyweight, Hybrid, Mobility, Skill

Comments

  1. Jana says
    30 June 2015 at 19:48

    Ran 2-mile Hauger hi…then
    Cwod:
    22:44 mod Mu 30inch box
    Then…
    Front squats
    5x3x1+ (8@85%)

  2. Muffin Man says
    30 June 2015 at 19:48

    CWOD: 20:52 Rx
    SWOD: Front Squat: idea was to do 135 reps at 165# in as little sets as possible. Quickly turned into 100 reps at 165# (8 sets: 13/14/15/14/13/12/10/9)

    I won’t be able to walk right for a week

  3. Jana says
    30 June 2015 at 19:48

    Thanks for step’n and rep’n with me coach!

  4. White Ape says
    30 June 2015 at 21:08

    Holy poop I am tired!

    Janimal decided she wanted a 2-mile “heat acclimation” hill run prior to doing the CWOD. Thanks for the “assistance” with our programming.:)
    …then CWOD:
    Row 1:51
    Rds: 11:23
    DU’s: 0:55
    Total work: 14:09
    Total time: 20:09

    …then
    Jana wanted to work Front Squats, and I couldn’t let her lift alone.
    Got 11 reps at 263.

    Legs are worn.

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