Friday, 11 September 2015

MP CrossFit Tulsa 091115

We will never forget! Our thoughts and prayers go to the families that were forever changed by the evil on 11 September 2001.

 

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 Front Squats (175/113)

9 GHD Sit-ups

60 Speed Skips

200m Run

 

4 rounds for time

 

Mobility:

Hip Capsule Stretch – 1:30/side

Spine Smash – 2:00

Couch Stretch – 1:30/side

 

 

Post lift, load, time,and experiences to comments

Comments

  1. SWOD:
    305# 1 RM DL

    CWOD:
    16:53
    135# FS

  2. darrenandtara says

    D.
    Swod. Worked ohs
    Cwod. 13:25ish. Did 165# from the rack. Wrist no bueno.

  3. Muffin Man says

    SWOD: OHS work
    CWOD: 13:23 Rx

  4. SWOD:
    Quality work on OHS, 2 reps @ 210. Was going for 5, shoulder didn’t feel it.

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