Tuesday, 12 January 2016

MP CrossFit Tulsa 011216



High Hang Squat Snatch

2-rep max



5 Wall Climbs

10 Kettlebell Sumo Deadlift High-Pulls (70/45)

20 meters Bear Crawl or Gorilla Run

30 Calories Rowed


4 rounds for time



Olympic Wall Squat – 2:00

Overhead Distraction w/ External Bias – 2:00/side

Spine Smash – 2:00



Post load, time, and experiences to comments


  1. Great Pic! Doing work!

  2. Balboa60 says

    Emma = BEAST!! Great job Emma!

    Did 2 reps at 105# (77% of 1RM)
    hit the time cap so I didn’t move up from there

    17:58 Rx (that one was toasty – those wall climbs are tough)

  3. 21:23rx all four rounds on that piece of a rower.

  4. 20:57 Rx new name for this one is ridiculousness for the ridiculous bear crawls and wall climbs.

  5. SWOD:
    98# 85% of my 1 rep Snatch

    the row def gave me problems
    17:17 rx for this mama jama

  6. White Ape says

    150# 72% of 1-rep. The high hang is a tough position to get under from. need more work on it.

    13:11 RX

  7. Muffin Man says

    SWOD: 145# X 2 (83% of 1RM) – really liked this. Definitely puts a fire in you to get better.

    CWOD: 17:48 Rx. Those wall climbs.

  8. CourtnieSmith says

    24:50. Half of that time was spent on wall climbs. To say I’m bad at those would be an understatement.

Speak Your Mind