Tuesday, 08 September 2015

 

MP CrossFit Tulsa 090815

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:

12-9-6 rep rounds of:

Shoulder-2-Overhead (135/93)

Muscle-ups

GHD Sit-ups

 

For Time

 

Mobility:

Barbell Shoulder Smash – 1:30/arm

Quad Smash – 1:30/leg

Spine Smash – 2:00

 

For Quality

 

San Antonio Marathon Training:

Drills:

Hollow Rock: 3 x 10

Hop with forward lean: 3 x 3-5

Pulling Wall: 3 x 20/foot

Alternating Foot Pull: 3 x 5-10/foot

Fast runs: 2 x half sprint distance @ 80-90%, 2 x sprint distance @ >90%, rest as needed between runs

 

Work:

30-45 minute Drill Work

8-10 x 200m, rest 2:00 between

 

 

Post lift and load, time, and experiences to comments

Comments

  1. White Ape says:

    Day 1 of sprint drills done! Man I felt slow. :/
    32.8, 33.9, 34.5, 35.1, 34.7, 35.4, 36.0, 35.7, 36.9

    Note to self, never again do repeats on the inside track at the HZ. Too many sharp turn for sprints.

  2. SWOD: Deadlift 175# (18# PR so that made me happy!)
    But then, there was the CWOD: not so happy
    Only finished 2 rnds in 12min cap, felt very weak…
    65# shoulder to overhead, 2:1 PU/Ring Dip for MU; Rx GHD
    Eek….

  3. SWOD: started off to work on Snatch 1RM but loading hurt hamstring with just the bar…so went to plan B and got a new Hang Power Clean 2#PR @115#.
    CWOD: 10:45. Mod:33# due to hamstring loading on G2S, 2:1 blue banded PLU/red-banded dips for MUs.
    Just thankful to not have to completely change the workout tonight.

  4. darrenandtara says:

    T.
    Cwod. Snatch work.
    Swod. 10:17. 73# jumping MU.

    D.
    Cwod. Snatch work.
    Swod. 9:30. Rx. Planned to split MU on rings and bars.
    Went to all bars after first round. Need to keep arms tight to the body when flipping up on the rings.

  5. White Ape says:

    SWOD:
    260# tied PR

    CWOD:
    8:31 Rx

  6. Muffin Man says:

    SWOD: Snatch – 160# (5# PR)

    CWOD: 10:39 Rx. Worked half ring and half bar MUs. Fun WOD!

  7. SWOD: thruster 138
    Front squat 183
    Worked 12 mins on CWOD

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