Friday, 21 November 2014

MP CrossFit Tulsa 112114

Danny getting his “ape” on!

 

Strength:

Deadlifts

5   reps @ 60% 1RM

3   reps @ 70%

1+ reps @ 80%

 

For max reps at 80%

 

 

Conditioning:

Partner WOD:

As a team, row 100 calories, 10 calories at a time. While one partner is rowing, the other does 7 Plate Burpees.

 

…then

 

Complete as many rounds as possible in 15 minutes of:

7 Box Overs (30/24″)

7 Power Snatches (95/65)

Run 200m

 

One partner at a time does a round, and the other one rest. The partner that finished on Burpees, does the first round.

 

For Score

 

 

Flexibility:

Hold Couch Stretch, 2 minutes each leg

Hold right leg split, 2 minutes

Hold left leg split, 2 minutes

Hold Couch Stretch, 1 minute each leg

 

 

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

Comments

  1. White Ape says

    SWOD:
    10 reps @ 415

    CWOD:
    Partnered with Andrea
    4:47 row/Burpee
    8 rds +16 reps (160 pts)

  2. darrenandtara says

    D.
    SWod. 13 @ 265#
    Cwod. Partnered with Nick.
    Row 5:36
    7 rds + 10. 136 total.

  3. gwilkins19 says

    SWOD: 10@320#
    CWOD: not sure on the row. 144 Rx

  4. darrenandtara says

    T.
    SWod. 10 @ 143#
    Cwod. Partnered with Kelsey.
    Row. No idea.
    8 rounds + 15 reps. 159 total
    Mod 42# snatch.

  5. SWOD: 143# 1RM (10# PR)
    CWOD: 8 rounds + 15 reps, 159 pts. (Mod: 33# snatch). Didn’t look at row time-just know we were 1:50 behind grant’s team.

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