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Monday, 19 October 2015

18 October 2015 by 8 Comments

MP CrossFit Tulsa 101915

 

Strength:

Deadlift

5   reps @ 70% 1RM

3   reps @ 80%

1+ reps @ 90%

 

For max reps at 90%

 

Conditioning:

Every Minute On the Minute perform:

10 Double Unders

1 Power Clean (155/103)*

1 Front Squat

 

For score*

(10:00 cap)

*Add 1 Power Clean and 1 Front Squat each minute. E.G. on minute 5, you would perform 10 DU’s, 5 PC, 5 FSQ

Score is total number of Cleans and Front Squats

Compare to Friday, 31 October 2015

 

…Rest 5 minutes

 

Run 400m

8 Bar-over-Burpees

Run 300m

12 Bar-over-Burpees

Run 200m

16 Bar-over-Burpees

 

For Time

Compare to Friday, 31 October 2015

 

Mobility:

Couch Stretch – 2:00 per side

Overhead with External Bias – 2:00 per side

Hip Capsule – 2:00 per side

 

 

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

Filed Under: Bodyweight, Couplet/Triplet, EMOM, Gymnastics WOD, Lifting, Mobility, Skill

Comments

  1. sflynn says
    19 October 2015 at 07:04

    SWOD: 6 @ 163#, work not bowing lower back
    CWOD1: score 64; 63#
    CWOD2: 7:14

  2. schumer says
    19 October 2015 at 14:01

    SWOD:
    6@275#

    CWOD:
    3 rds +4 reps Rx
    (should have went lighter)

    7:01 Rx

  3. Muffin Man says
    19 October 2015 at 20:34

    SWOD: 5 @ 385#
    CWOD 1: 36 Rx
    CWOD 2: 6:03 Rx

  4. White Ape says
    19 October 2015 at 20:42

    SWOD:
    5 @ 465#

    CWOD1:
    68 reps Rx (through 7’s and 12 reps in the 8’s)

    CWOD 2:
    6:00 Rx

  5. Pinky says
    19 October 2015 at 21:02

    SWOD: 5@148# (80%). Failed on first attempt at 90%-tweaked my hamstring again. Assisted with cardiac patient so wasn’t able to try again.
    CWOD1: 50 reps @ 83# (through 6s and 8 reps into 7s).
    CWOD2: 11:47 Rx.

  6. darrenandtara says
    19 October 2015 at 21:34

    T.
    SWOD 3 @173# Careful with hamstring.
    CWOD1. 54. @80# 5 front squats on round 7.
    CWOD2. 5:57 1:03 PR

    D.
    SWOD 12 @275# Lost grip, but back felt good after.
    CWOD1. 47 Rx. 5 cleans on round 7. Got and extra round + 5 cleans from last time. Yea heavy cleans!
    CWOD2. 7:04 49 sec PR

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