Wednesday, 17 September 2014

MP CrossFit Tulsa 091714

 

Strength:

Deadlifts

7-7-5-5-3-3-1-1

Start at 55% 1RM. Increase by 5% each iteration.

 

For Quality

 

Conditioning:

Complete as many rounds as possible in 9:00 of:

10 Box Jumps (30/24″)

5 Handstand Push-ups

10 Kettlebell Swings (70/53)

 

…then run 800m and rest, 8:00 cap

 

Complete as many rounds as possible in 7:00 of:

10 Box Jumps (30/24″)

5 Handstand Push-ups

10 Kettlebell Swings (70/53)

 

For Score

 

Mobility:

Couch Stretch – 2:00/leg

Overhead Distraction – 2:00/arm

Quad Smash – 2:00/leg

 

 

Post load, score, and experiences to comments

Comments

  1. csteichen@cox.net says

    5rds +18
    4 rds +15

  2. 5 rds + 10
    4 rds

    14″ BOX
    RX HSPU
    25# KBS

  3. 3rds + 18 (mod: HSPU on several stacked boxes)
    1rd + 10 (mod: HSPU on several stacked boxes)

    *During the 2nd AMRAP, I had to leave at 1pm

  4. swod
    275#

    cwod
    4 +11
    2 +11
    Rx

  5. darrenandtara says

    4 rds + 5
    3 rds.
    53 kbs. First attempt at kipping hspu. A work in progress.

  6. SWOD 205#

    7rds + 20 reps

  7. SWOD:
    3 reps at 425, didn’t get to 85 and 90%

    Due to time constraints, I had to adjust time of CWOD:
    5 rds +4 reps in 7:00
    ran 800 and rest in 6:00
    2 rds +19 reps in 5:00

    Total: 7 rds +23 reps in 12:00

  8. SWOD: 5 @ 68#. Finally starting to try not to kill my legs for the last few weeks of marathon training.
    CWOD:
    5 rounds
    900m in a little under 4 minutes (we missed the marker and went a little too far)
    3 rounds +10
    (Mod: HSPU with 2 ab mats, 35/30# KB, 20″ box-again to not kill my legs)

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