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Friday, 04 September 2015

3 September 2015 by 4 Comments

MP CrossFit Tulsa 032014

Strength:

“Make-up work”

Pick a missed lift, find 1-rep max

Or…

Pick a lift and perform:

5 reps @ 60% 1RM

5 reps @ 70%

5 reps @ 80%

 

For Quality

 

Conditioning:

Master Qualifier 4

21-15-9 rep rounds of:

Deadlifts (225/155)

Box Jumps (24/20″)

Handstand Push-ups

 

For Time

Compare to Tuesday, 28 April 2015

 

Flexibility:

Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Seated Shoulder Flexion – 2:00

Lying Hip Capsule – 1:30/side

 

 

Post lift, load, time, and experiences to comments

Filed Under: Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Mobility, Skill

Comments

  1. sflynn says
    4 September 2015 at 10:52

    SWOD: 125# back squat (PR)
    CWOD: 8:41; 105# dead lifts; 20″ box step ups; modified HSPU

  2. schumer says
    4 September 2015 at 15:58

    SWOD:
    Thruster 1 RM 175# PR

    CWOD:
    12:41 Rx

  3. Muffin Man says
    4 September 2015 at 17:07

    SWOD: 225# HPC (got 235# but apparently I went a hair below parallel)
    CWOD: 12:18 Rx – gotta work on that HSPU efficiency

  4. darrenandtara says
    4 September 2015 at 19:12

    T.
    Swod worked hang clean form.
    Cwod. 9:45. 123#.

    D

    Swod worked front squat.
    Cwod. 9:35. 205#.

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