Wednesday, 16 September 2015

MP CrossFit Tulsa 091615

 

Strength:

Clean and Jerk

5  reps  @ 60% 1RM

3  reps  @ 70%

1+ reps @ 80%

 

For max reps at 80%

 

Conditioning:

Complete as many rounds and reps as possible in 8 minutes of:

8 Kettlebell Snatches (53/35)

6 GHD Sit-ups

4 Strict Handstand Push-ups

 

…now run 800m and rest for a total of 6 minutes, and then…

 

Complete as many rounds and reps as possible in 6 minutes of:

5 Kettlebell Swings (53/35)

4 Toes-2-Bar

3 Handstand Push-ups

 

For Score

 

Mobility:

Barbell Shoulder Smash – 1:30/side

Quad Smash – 1:30/side

Overhead Tissue Smash – 1:30/side

Hip Capsule Stretch – 1:30/side

 

 

Post load and reps, score, and experience to comments

Comments

  1. SWOD:
    3 @ 155# (shoulders were sore today)

    CWOD:
    80
    53

    not strict hspu

  2. Worked running drills instead of SWOD. Thanks Jimmy!
    CWOD: score 190; 800m: 4:18; mods: 20# kb snatch; 25# kb swing, knees to chest worked on rotating hips, mod hspu on 24″ box

  3. SWOD: 5@98#
    CWOD:151+4:08. Mod: Wall facing HSPU due to hamstring pain and kicking up. 25# KB snatch.

  4. Muffin Man says

    SWOD: 2 @ 175# – not feeling it today
    CWOD: 163 + 3:20 Rx

  5. Did yesterday’s sprint drills
    1:25, 1:34, 1:44, 1:42

    I did each of the sprints from the 800m turnaround, up the hill, and to the door. That sucked!

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