Wednesday, 09 September 2015

MP CrossFitTulsa 0690915

 

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:

“Game on”

First…

Run 600m

Now complete 3 rounds of:

3 Split Snatches (125/83)

6 Box Jumps (37/30″)

9 Burpees

Next perform:

75 Double Unders

Followed by 3 rounds of:

12 Toes-2-Bar

15 V-ups

18 Grasshoppers

Finally…

Run 600m

 

For Time

Compare to Wednesday, 29 April 2015

 

Flexibility:

20 Side Leg Swings on each leg

Hold Pancake Split for 2 minutes

20 Front Leg Swings each leg

Hold Pike Stretch for 2 minutes

 

 

Post lift and load, time, and experiences to comments

Comments

  1. SWOD: 60# (4#PR) Shoulder Press 🙂
    CWOD: 22:42 modifications: 45# split snaches; 21″ box jumps; 225 single jump ropes; GHD; half-tacos

  2. darrenandtara says

    T.
    Swod. Worked front squat
    Cwod. 19:40. Rx except 53# snatch.

    D.
    Swod. Worked back squat.
    Cwod. 20:40. Rx. 1:20 Pr.

  3. Muffin Man says

    SWOD: worked BSQ
    CWOD: 21:13 Rx

  4. SWOD:
    3 reps Snatch Grip DL of:
    85# 105# 120#
    Then 4×5 of 75% of 1RM DL ( 175#’s

    CWOD
    10,9,8,7,6,5,4,3,2,1 Thrusters 65#
    1,2,3,4,5,6,7,8,9,10 Pull Ups

    NASTY Vertical WOD!!!!
    I think I will name her…..Fran’s fat angry sister
    7min FLAT RX! I almost fell down walking down a flight of stairs after performing that WOD!

  5. SWOD: 1RM shoulder press @ 90#. 5#PR.
    CWOD: 21:59. Mod: 53# Hang snatch, 24″ box. Had to work pretty slow through everything because of the stupid hamstring.

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