You are here: Home / Couplet/Triplet / Saturday, 30 November 2013

Saturday, 30 November 2013

29 November 2013 by 9 Comments

MP CrossFit Tulsa 112813

Original MP CrossFit, 2009

 

Inspirational thought:

The body can do so much more than we realize. It is the mind we have to convince.

 

 

Strength WOD:

Overhead Squat (20 minute cap)

Warm-up 10, 7, 4, gradually increasing weight, then

3 reps @ 65% 1RM

3 reps @ 75% 1RM

3+ reps @ 85% 1RM

 

 

Conditioning WOD:

“Toe Jam”

10 Thrusters (75/53)

10 Toes-2-Bar

 

10 rounds for time

Compare to Monday, 09 September 2013

 

 

Post strength experience and time to comments

 

 

Mobility Focus:

Couch Stretch

Banded Bully

Filed Under: Couplet/Triplet, Lifting, Strength/Speed

Comments

  1. RhondaG says
    30 November 2013 at 11:55

    16:00 w/ 52#’s

    2 minutes faster than last time!!

  2. Christian Steichen says
    30 November 2013 at 12:14

    OHS
    15 reps @ 162 (BW)
    …
    19:04
    Rx+
    (last 5 rounds at 85#)
    Great job to all the PR’s!

  3. Jaime says
    30 November 2013 at 12:26

    15:55 Rx …didn’t feel the need to do more weight !
    123# OHS 5 reps 85% of 1 rep max

  4. beckyedwards says
    30 November 2013 at 12:34

    OHS 1RM 140 PR!

    Opted out of t2b/thruster toe jam and worked deadlift form instead.

    3 @ 155
    4 @ 145
    5 @ 135
    6 @ 125
    7 @ 115

  5. White Ape says
    30 November 2013 at 16:51

    WOD 1:
    I attempted max rep OHS at bwt, 195
    12 reps

    WOD 2:
    12:54 Rx+
    + is last 5 rounds was at 85 lbs
    Beat my old time of all 10 rds at 75, 12:58!!

  6. Jana says
    30 November 2013 at 17:17

    133 OHS 1 rep max
    Pr for me cuz I didn’t have one!
    Gotta work the jerk!!!

Speak Your Mind