Monday, 14 December 2015

MP CrossFit Tulsa 121415

2015 MP Christmas Party

 

Strength:

Front Squats

1-rep max

Compare to Wednesday, 19 August 2015

 

Conditioning:

“Hips and Grips”

Every minute on the minute for 12 minutes perform:

Odd minutes: Max rep Hang Power Cleans in 20 seconds (175/115)*

Even minutes: Max rep Toes-2-Bar in 20 seconds

 

For Score

*Up to 75% of 1RM. Rest the remaining 40 seconds each minute. ALL OUT EFFORT in the 20 seconds!

 

Mobility:

Quad Smash – 1:30/leg

Overhead T-spine Smash – 2:00

Posterior Chain Floss – 1:30/leg

 

 

Post load, time, and experiences to comments

Comments

  1. SWOD:
    200#

    CWOD:
    4+7=11
    5+7=12
    5+8=13
    5+8=13
    5+12=17 (figured out the kipping t2b thing!)
    6+13=19

    85 Rx
    135#

  2. SWOD: 120#, 17# PR
    CWOD: Total HPC: 49@ 70#, Total T2B 48, Total Score 97
    Rowed a 5k afterwards: 21:20.

  3. SWOD:
    205# (10# PR) – did each rep with proper ‘bar in fingers – elbows up’ form – felt good

    CWOD:
    78
    145#
    *Need to figure out the T2B kip thing…sometimes I nail it and can rock out 10-12 at a time but other times I can’t and can only do 5-7. Work in progress.

  4. CourtnieSmith says

    SWOD: 135# 5# PR
    CWOD: 36 cleans @ 85# 38 t2b. 74 total reps.

  5. Muffin Man says

    SWOD: 305# (5# PR)
    CWOD: 93 Reps Rx+ (185#)

  6. darrenandtara says

    T.
    Swod. 155#. 5# Pr.
    Cwod. 73# hpc. 6,12,6,12,6,12,6,12,6,11,6,11= 106

    D.
    Swod. 255#. Got greedy and went for 10# Pr. Stay with 5 next time.
    Cwod. 170# hpc. 5,13,5,15,4,10,4,10,3,9,4,10=92.

  7. White Ape says

    SWOD:
    350 lbs
    5# PR!

    CWOD:
    Rx+
    23 HPC @ 210#
    78 T2B
    101 Total Score

  8. SWOD: 170 (2# PR)
    CWOD: Total Score 60. 71# Toes to bar slowly getting better, but still slow!

  9. SWOD:185# t# PR I will take it.
    CWOD: Ughhh forgot to count up my score, but I averaged 6 Hang Cleans and 6-8 T2B each round.

  10. SWOD: 145# . 10# decrease. Still feel behind from Jamaica and the marathon.
    CWOD: 36 HPC + 48 T2B = 84 reps. 93# bar.

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