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Tuesday, 10 March 2015

9 March 2015 by 4 Comments

MP CrossFit Tulsa 031015

 

Strength:

Squat Clean

5   reps @ 65% 1RM

3   reps @ 75%

1+ reps @ 85%

 

For max reps @ 85%

 

Conditioning:

“Mudding”

2 Muscle-ups

40 Jump rope Singles

6 Alternating One-Arm Push-ups*

80 Speed Skips

10 Kettlebell Swings (70/53)

 

5 rounds for time

*If you are in the Burpee Challenge, you can substitute burpees

 

Mobility:

20 Passovers w/ PVC

Anterior Compartment Smash – 1:30/side

T-Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

 

 

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

Filed Under: Bodyweight, Gymnastics WOD, Hybrid, Lifting, Mobility, Skill

Comments

  1. Muffin Man says
    10 March 2015 at 19:43

    SWOD: 5 @ 195#
    CWOD: 11:09 Rx

  2. White Ape says
    10 March 2015 at 21:29

    Ran 5k at LaFortune with the “J-train”

    SWOD:
    6 @ 255

    CWOD:
    10:43 Rx w/ burpees

  3. Jana says
    10 March 2015 at 21:49

    LaFortune with the J’s

    SWOD
    6 @ 113

    CWOD:
    11:08?
    MOD PU and MU

  4. darrenandtara says
    11 March 2015 at 23:13

    T.
    Swod 93#.
    CWod 12:42. Mod MU and 45# kb.

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