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Wednesday, 16 July 2014

15 July 2014 by 8 Comments

MP CrossFit Tulsa 071614

 

Strength:

Split Jerk

4-4-4-4-4 @ 60% 1RM Jerk*

 

For Quality

*After each set, perform 10 Kipping Pull-ups

 

 

Conditioning:

Complete as many rounds as possible in 15 minutes of:

Run 200m

10 Kettlebell Swings (70/53)

10 Ring Dips

 

For Score

 

 

Flexibility:

10 Sit-up to Pike

Hold Pike sit – 2:00

10 Sit-up to Straddle

Hold Straddle – 2:00

 

 

Post rounds and reps, and experience to comments

Filed Under: AMRAP, Couplet/Triplet, Gymnastics WOD, Lifting, Mobility, Skill

Comments

  1. Chad says
    16 July 2014 at 08:23

    4 Rds + run + KBS
    53# KB

  2. Jaime says
    16 July 2014 at 13:31

    5 rds. 7 ring dips per rd vs 10

  3. Balboa60 says
    16 July 2014 at 13:53

    SWOD:
    Split Jerk: 45/65/80/95/105

    CWOD:
    5rds
    Intermediate Mods: 55# KB swings (unbroken each round)
    Banded Ring Dips (Blue band – broken in 2 of the 5 rounds)
    20 DU’s (broken in 3-4 of the 5 rounds…I was wore out…geez)

    *Sorry for the detail…the ape requested it so he can try out his new system.

  4. White Ape says
    16 July 2014 at 20:36

    SWOD:
    95/115/135/155

    CWOD:
    6rds +24 reps Rx

  5. gwilkins19 says
    16 July 2014 at 21:46

    SWOD: 45/65/75/85/100
    CWOD: 5 Rounds + 16 reps – MOD 55# KBS and 10 Double Unders

  6. Jana says
    16 July 2014 at 21:49

    SWOD
    split jerk for form working up to 83#’s

    CWOD
    5 rds rx.
    My ring dips need work. I had to break down to singles toward the end of my last round and they were ugly.

  7. Kelsey says
    16 July 2014 at 23:27

    SWOD: 22/33/43/53/63, practiced kipping for the first time
    CWOD: 5 full rounds + 200m run and 10 KB swings
    Increased my normal KB weight from 30 to 35, banded ring dips, DU attempts (finally starting to string a few together) .

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