Wednesday, 24 September 2014

MP CrossFit Tulsa 092414

 

Strength:

Split Jerk

5   reps @ 65% 1RM

3   reps @ 75%

1+ reps @ 85%

 

For Max Reps at 85%

 

Conditioning:

“Wild Wednesday”

400m Run

30 Toes-2-Bar

20 Pistols (alternating)

10 Strict Handstand Push-ups

50 Calories Rowed

10 Strict Pull-ups

20 Ring Push-ups

30 Slammers (12/8)

400m Run

 

2 rounds for time

 

Mobility:

Posterior Chain – 2:00/side

Anterior Compartment Smash – 2:00/side

Hip Capsule – 2:00/side

 

For Quality

 

 

Post load, max reps, time, and experiences to comments

Comments

  1. Split Jerk:
    4 Reps @ 95# (85%)

    Wild Wednesday:
    25 min cap
    1 Round + 60 Reps

  2. swod:
    3@155#

    cwod:
    25:00 cap
    1 rd +51 reps
    banded pistols
    not strict hspu

  3. darrenandtara says

    D.
    Swod 5@185#
    Cwod: 1 rd + 50 reps + 5 cal rowed
    Rx except for box on pistols

  4. SWOD:
    7 @ 145#

    CWOD:
    several mods 🙂
    25:00 cap
    1rd + 41 reps
    T2B – I did strict K2E for the 1st rd and then GHD SU’s for the 2nd rd
    Box Pistols – 20″ box
    HSPU – on the tire

  5. SWOD:
    Ran out of time.
    Did 5 reps at 215, 75%

    CWOD:
    Holy poop! That was a toasty one!
    Hit cap with 27 slammers and the last 400 left.

  6. SWOD: 5 reps @ 63# (80% 1RM)
    CWOD: 1 rd + 81 reps (finished at 21 calories rowed). Mod: HSPU with ab mats, ring PU on knees, banded PLU. Felt really good with the pistols since this is only my second time to do them in a workout.

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