Monday, 08 December 2014

MP CrossFit Tulsa 120814

 

Strength:

Snatch*

3-3-3-3-3

 

For quality and max load

*These are full squat snatches

 

 

Conditioning:

Row 800m

40 Dumbbell Snatches (53/35)*

Run 600m

30 Dumbbell Snatches

Row 400m

20 Dumbbell Snatches

Run 200m

10 Dumbbell Snatches

 

For Time

These are 1-arm snatches, alternating every 5 reps

 

 

Mobility:

Couch Stretch – 1:30/side

Banded Bully – 1:30/side

Banded Olympic Wall Squat – 2:00

 

 

Post Max Load, Time, and Experiences to comments

Comments

  1. swod:
    85# (worked on form)

    cwod:
    19:33 Rx

  2. Balboa60 says

    SWOD: Sets varying from 65# up to 95#

    CWOD:
    18:00 minute right on the time cap:)
    mod – 45 KB

  3. darrenandtara says

    T.
    Swod. Form work.
    CWod. 15:54. Mod 25#kb.

    D.
    Swod. Form work.
    CWod. 17:45. Rx.

  4. gwilkins19 says

    SWOD: sets ranging from 75# to 105#
    CWOD: 16:18 Rx

  5. White Ape says

    SWOD:
    sets 105-165

    CWOD:
    14:37 Rx

    WODn at 1730, after getting up at 0345, is rough!

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