Tuesday, 13 January 2015

MP CrossFit Tulsa 011315

 

Strength:

Deadlifts

5   reps @ 70% 1RM

3   reps @ 80%

1+ reps @ 90%

 

For max reps at 90%

 

Conditioning:

3 Muscle-ups

6 Front Squats (135/95)

9 Slammers (20/14)

12 Ring Push-ups

 

3 rounds for time

 

Flexibility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

Post load and reps, time, and experiences to comments

Comments

  1. darrenandtara says

    D.
    Swod 6@305#. Need to work on grip position.
    CWod. 7:23. Rx+ at 155# front sq.

  2. gwilkins19 says

    SWOD: 5 @ 360#
    CWOD: 7:41 Rx+ (175# FSQ)

  3. White Ape says

    SWOD:
    7 @ 465

    CWOD:
    5:43 Rx+ @ 240 FSQ
    Thanks to the Muffin man for throwing out, “let’s go heavy”.

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