You are here: Home / Bodyweight / Friday, 23 January 2015

Friday, 23 January 2015

22 January 2015 by 4 Comments

MP CrossFit Tulsa 012315

0630 and 0845 classes are canceled Friday.

0530, 1200, and 1730 classes are normal.

Sorry for any inconvenience. 

Strength:

Deadlifts

5   reps @ 60% 1RM

3   reps @ 70%

1+ reps @ 80%

 

For max reps at 80%

 

Conditioning:

“Change up”

10 Wall-Ball Shots (20/14) @ 9′

10 Kettlebell Swings (53/35)

 

10 rounds for time

Compare to Monday, 13 January 2014

 

Flexibility:

Side Straddle stretch – 1:00/side

Center Straddle – 1:00

T-Spine Smash – 2:00

 

2 rounds for quality

 

 

Post load and reps, time, and experiences to comments

Filed Under: Bodyweight, Couplet/Triplet, Lifting, Mobility, Skill

Comments

  1. schumer says
    23 January 2015 at 09:53

    swod:
    12@245#

    cwod:
    12:32 Rx

  2. Susan says
    23 January 2015 at 11:54

    180# x5

    CWOD 11:13
    10# WBS
    25# KBS

  3. darrenandtara says
    23 January 2015 at 14:11

    D.
    Swod. 270# @ 7.
    CWod. 11:16. Rx+ 55kb added 200#s for the workout.

    T.
    Swod. Form
    CWod. Rooster. 10:21. 1:37 Pr

  4. Jaime says
    23 January 2015 at 18:54

    1 rep at 200# (lazy)
    Did rooster due to mods. 11:29. 1 min slower than PR

Speak Your Mind