Saturday, 24 May 2014

MP CrossFit Tulsa 062012


Strength and Skill:

Power Clean*

5  reps  @ 65% 1RM

3  reps  @ 75% 1RM

1+ reps @ 85% 1RM

For Max Reps on last set

*Between sets of Cleans, hold handstand for 30-45 seconds.




20-15-10-5 rep rounds of:

Overhead Squats (95/63)

Hand Release Push-ups

GHD Sit-ups

Calories Rowed


For Time




Hip Capsule Distraction – 2:00 per leg

Overhead T-spine Smash – 2:00

Classic Posterior Chain Floss – 2:00 per leg



Post max reps, time, and experiences to comments


  1. 5k at LaFortune*
    *performed walking lunges from 3.0 marker to 0.0 marker immediately after.

  2. White Ape says

    SWOD and skill:
    Elbow started to hurt, so I stopped 🙁
    Handstand hold Rx, but walked a bit on all but the last were I held in place for 20+ seconds.

    11:46 Rx
    Started off too fast, but Jaime reminded me I said I wanted to go 85%, so I slowed down some. Thx for the reminder Jaime. 🙂

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