Tuesday, 15 September 2015

MP CrossFit Tulsa 091515

 

Skills/Drills:

Practice for 15-minutes on:

– Fast Elbows Drill

– “Get under the bar” Drill

– Snatch Balance

 

For Quality

 

Conditioning:

2 rounds of…

“Change”

20 Burpees

5 Bar Muscle-ups

10 Overhead Squats (135/93)

Run 200m

20 Box Overs (30/24″)

5 Ring Muscle-ups

10 Double Kettlebell Front Squats (53/35)

Run 400m

 

 

For Time

Compare to Monday, 29 September 2014

 

Flexibility:

20 Sit-ups to Pike

Couch Stretch – 2:00/leg

Side Split – 2:00/side

 

San Antonio Marathon Training:

4-5 x 400m, easy 400m between each

 

 

Post time and experiences to comments

Comments

  1. CWOD:
    18:00 cap
    through 10 bo in rd 2
    115# ohs
    banded mu

  2. Did 2 rounds. And that’s all I want to say about that

  3. Muffin Man says

    “Change”

    20:41 Rx

  4. San Antonio intervals at lunch: 5x400m @ 1:52,1:50,1:48,1:53,1:42- total of 3.34 miles
    5.6 mile run tonight in 47:50.
    8.94 miles today. Super sore from yesterday.

  5. darrenandtara says

    T.
    Cwod. 21:22. 63# ohs 30# kb. Strict Plu
    4×400 training on run

    D.
    Cwod 20:51. 115# ohs.

    Couldn’t compare times to last time but both have big gains on weights and exercises.

  6. “Change”… you can keep it!!

    17:38 Rx
    Was faster than last time. That is the positive take from this. 🙂

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