Saturday, 04 January 2014

MP CrossFit Tulsa 010414

Strength WOD:

Perform the following for quality (20 minute cap):

Hang Power Clean

Warm-up: 8, 6, 4 rep, gradual weight increase

3 reps @ 65% 1RM

3 reps @ 75% 1RM

3+ reps @ 85% 1RM

 

 

Speed WOD:

“No Doubt”

21 Kettlebell Push-ups

15 Box Jumps (30/24″)

9 Strict Pull-ups

 

3 rounds for time

 

 

Post max reps at 85% and time to comments

Comments

  1. 125 # x 3
    11:38 Rx speed wod

  2. 10:30 RX

  3. White Ape says

    5 reps at 215

    6:14 Rx

  4. 3reps @ 80#

    Speed WOD 12:12
    Darn push-ups! Arghh!
    PLU with pink band

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