Wednesday, 23 July 2015

MP CrossFit Tulsa 072315

The two ring leaders finally finished the challenge! Injuries slowed them down, but didn’t stop ’em. Strong work boys!

 

Strength:

Hang Cleans

5   reps @ 50% 1RM

3   reps @ 60%

1+ reps @ 70%

 

For max reps at 70%

 

Conditioning:

“Tester”

35 Double Unders

25 Wall-Ball Shots (20/14) at (10/9′)

15 Knees-2-Elbows

Run 200m

 

3 rounds for time

 

Flexibility:

Right leg split, 2:00

Left leg split, 2:00

Couch stretch, 2:00/side

 

 

Post load and reps, time, and experiences to comments

Comments

  1. schumer says

    SWOD:
    9 @ 125#

    CWOD:
    12:28 Rx

  2. Muffin Man says

    Foundation Crossfit – Seattle, WA

    CWOD: Barbara – 35:51 Rx

  3. Balboa60 says

    SWOD:
    12 @ 135# (ac/dc was on and I was in the zone)

    CWOD:
    17:07 rx

  4. Foundations Crossfit-Seattle
    Barbara: 37:35
    Mod: ring rows/kip work for PLUs, PUs Mostly on knees

  5. darrenandtara says

    T.
    Swod 9 @ 78#.
    CWod. 13:11. Rx.

    D
    Swod. 9 @ 160#
    CWod. 11:00. Rx.

Speak Your Mind