Monday, 01 June 2015

MP CrossFit Tulsa 060115

 

Strength:

Deadlift

5-5-3-3-2-2-1-1+

Start at 50% 1RM, increase by 5% each set

 

For max reps at 85%

 

Conditioning:

“Jump Around”

30 Speed Skips

20 Wall-Ball Shots (20/14) @ (10/9′)

25 Single Jump Rope

15 Box Overs (24/20″)

20 Double Unders

10 meters Handstand Walk

 

3 rounds for time

Compare to Saturday, 31 May 2014

 

Mobility:

Barbell Shoulder Smash – 1:30/arm

Quad Smash – 1:30/leg

Anterior Compartment smash – 1:30/arm

 

 

Post load and reps, time, and experiences to comments

Comments

  1. darrenandtara says

    D.
    Swod 335#. Same as Pr. Back just not ready.
    CWod. 17:57. Rx. The week of burpees has begun with a sneak attack.

  2. Balboa60 says

    SWOD:
    4 reps @ 295#

    CWOD:
    hit the 20min time cap /w 21 burpees left to do 🙁

  3. White Ape says

    SWOD:
    8 @ 445
    Felt like I could have squeezed 9, but I didn’t want to loose form.

    CWOD:
    14:30 Rx
    W Buy-in and Sell-out

    Burpee Challenge:
    Days 114 & 115…DONE!

  4. darrenandtara says

    T.
    Swod. 4@173#
    CWod. 16:51. Mod HSPU.

  5. Muffin Man says

    SWOD: 1 @ 355# – did not want to practice bad form. Need to work on keeping my shoulders back on the downward motion.

    CWOD: 18:51 Rx – need to work on the handstand walk.

    Lifted and did a gymnastics EMOM with Christian after the WOD.

  6. 225 x4 on DL
    18:50 on the WOD. Wall walks and 12# wall ball

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