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Monday, 18 November 2013

17 November 2013 by 9 Comments

MP CrossFit Tulsa 111813

The 0845, 1200, and kids classes will be canceled Friday, 22 November and Monday, 25 November. All other classes will be normal.

Sorry for any inconvenience. 

 

Inspirational thought:

You are confined only by the walls you build yourself.

 

 

Strength WOD:

Perform the following for quality (25 minute cap):

Snatch

Warm-up: 10, 8, 6 rep, gradual weight increase

5 @ 60% 1RM

5 @ 70% 1RM

5 or more @ 80% 1RM

 

 

Conditioning WOD:

“Yes”

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Pull-ups

Overhead Squats (95/65)

 

For Time

 

Post time to comments

Compare to Saturday, 14 September 2013

 

 

Weekly Mobility Focus:

Olympic Wall Squat

Banded Overhead Distraction

 

Filed Under: Lifting, Strength/Speed

Comments

  1. csteichen@cox.net says
    18 November 2013 at 07:52

    Finished my 6th round
    55# OHS

  2. RhondaG says
    18 November 2013 at 12:48

    8:16
    50# OHS

  3. White Ape says
    18 November 2013 at 12:54

    Did all strength work with sq snatches
    Got 5 @ 165

    6:28 Rx
    Butterflied all PLU through the 4 round.

  4. Balboa60 says
    18 November 2013 at 15:08

    Got 6 @ 115

    Got through: 10,9,8,7,6,5 and the PLU’s of 4 w/ 85# OHS (10:00 time cap).

    **becky is allergic to our noon class 🙁

  5. Jaime says
    18 November 2013 at 15:28

    5@ 93#
    9:41

  6. jboone says
    18 November 2013 at 23:34

    Finished 10’s thru 3’s. 65# OHS

  7. Jana says
    19 November 2013 at 11:09

    Snatch work 🙁 Needs work

    7:56 rx

  8. Robert says
    19 November 2013 at 20:11

    9:03 Rx

  9. tracey says
    19 November 2013 at 22:28

    1 rep max: 105#

    WOD: 101 mod

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