Monday, 13 March 2017

The MP family welcomes our newest member,

Sawyer McKone!

Congratulation to Bradley and Courtnie McKone!

 

Conditioning:

Option 1:

“Burping Tacos”

6 Strict Pull-ups

18 Half Tacos

6 Bar-Over Burpees

12 Overhead Squats (75/53)

6 Back Extensions

18 Calories Rowed

 

4 rounds for time

Compare to Friday, 14 March 2014

 

Option 2:

2017 CrossFit Games Open WOD 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/65)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225/155)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245/175)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185)

*If all reps are completed, time cap extends by 4 minutes.

For Score

 

Flexibility/Mobility:

Quad Smash – 1:30/leg

Overhead T-Spine Smash – 2:00

Overhead Distraction w/ External Bias – 1:30/side

Barbell Biceps Smash – 1:00/side

 

Royal Huddleston Burpee Challenge:

Day 37

 

 

Post time, score, and experiences to comments

Comments

  1. RhondaG says:

    17.3
    120 Reps

    Congrats McKone Family!!

  2. schumer says:

    20:26 Rx

    Congratulations on the new addition!

  3. sflynn says:

    17.3, 143 reps, 11:12 tiebreak, got 38 more reps than last time so I’m really happy about that

    Welcome to the MP family baby Sawyer!!

  4. ddroesch says:

    20:49 33# bar

    Congrats McKones!

  5. Christa says:

    26:something. Jumping PLU, FS 63# in place of OHS.

    Congrats McKones on your precious little girl!

  6. Daniel says:

    Option 1 22:08 60#OHS

  7. David Duvall says:

    20:40 scaled, red band, 55 ohs

  8. Muffin Man says:

    17.3 Redo: 68 Rx with 2:41 as my tiebreak

    Snatch PR @ 185# after class

  9. 17.3: 81 Rx, 23 rep improvement.
    New Snatch PR of 185 lbs.

  10. 17.3 redo. 59 reps and 3:40 tiebreak. 4 reps better and 20 seconds faster on tiebreak. Most importantly, my new gloves kept my hands from ripping again!

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