Friday, 16 January 2015

MP CrossFit Tulsa 011615

 

Strength:

Clean*

5   reps at 70%

3   reps at 80%

1+ reps at 90%

 

For max reps at 90%

*Squat Cleans

 

Conditioning:

“Sumo Wall Jumping”

3 Wall Climbs

9 Kettlebell Sumo Deadlift High-Pull (70/53)

27 Double Unders

 

10 rounds for time

Compare to Monday, 07 January 2013

 

Mobility:

Olympic Wall Squat – 2:00

Overhead Distraction w/ External Bias – 2:00/side

Spine Smash – 2:00

 

 

Post load and reps, time, and experience to comments

Comments

  1. darrenandtara says

    Tara is thinking of changing our flight so she can 1RM squat cleans.

  2. 16:17 MOD
    HSPU for wallclimbs
    30# KB for SUMO

  3. Squat clean 83# x2 (94% 1 RM)

    CWOD 17:55
    8 rounds. 44# KB Sumo lift. Mod wall climbs.
    I should’ve tried for another round within the time cap or better wall climbs.

    It’s all good

  4. White Ape says

    SWOD:
    5 @ 275

    CWOD:
    13:54 Rx
    19 second PR. Not much; but seeing that this PR was immediately following the max rep @ 90%, I will take it and smile. 🙂

    Good work today everyone on the solid work on the Cleans!

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