Saturday, 29 November 2016

mp-crossfit-tulsa-102916

 

Conditioning:

 

Complete as many rounds as possible in 6 minutes of:

20 Wall-ball Shots (20/14) @ 9′

40 Double Unders

 

…Rest 3 minutes

 

Complete as many rounds as possible in 5 minutes of:

10 Hang Power Cleans (135/95)

40 Speed Skips

 

…Rest 3 minutes

 

Complete as many rounds as possible in 4 minutes of:

20 Toes-2-Bar

40 Singles

 

For Score

 

Strength:

Back Squat

5   reps @ 60% 1RM

3   reps @ 70%

1+ reps @ 80%

 

For max reps at 80%

 

Mobility:

Single Leg Flexion – 1:30/leg

Overhead Tissue Smash – 1:30/side

Ball Tack and Floss – 1:30/side

 

 

Post load and reps, score, and experiences to comments

Comments

  1. CourtnieMcKone says:

    Part 1:
    140 rx

    Part 2:
    194 rx

    Part 3:
    70 rx

    SWOD:
    6 @ 80% (158#)

  2. AMRAP 1:
    4rds + 3 DU’s (started at DU’s) RX

    AMRAP 2:
    4rds + 8 HPC RX

    AMRAP 3:
    2rds + 5 reps RX

    SWOD:
    15reps at 80% 164#

    STRONG Work Saturday Crew!

  3. I was there and did all the AMRAPS and did some squats. Need to work on getting low enough.

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