Monday, 07 March 2016

MP CrossFit Tulsa 030716

 

Strength & Conditioning:

Option 1:

2016 CrossFit Games Open WOD 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bar
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

 

Masters and Scaled options will be posted at the gym, but can be found here.

 

Option 2:

MPCF Board WOD

300 Double Unders

For Time

…rest 3 minutes, then…

Perform 3 rounds of:

30 Calories Rowed

15 Burpees

30 Kettlebell Swings (53/35)

15 Handstand Push-ups

 

For Time

 

Mobility:

Hip Capsule Stretch – 1:30/side

Ball Tack and Floss – 1:30/side

Lateral Opener – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 30

 

 

Post option, score, time, and experiences to comments

Comments

  1. sflynn says

    Did 16.2 Rx: a whole 80 reps 🙂
    Did the 3rnds of Option 2 afterwards in 17:10, mod HSPU

  2. Balboa60 says

    Did 16.2
    79 reps
    Rx

    Did 2 Rds of Option 2 afterwards – didn’t keep time

  3. Daniel says

    16.2 scaled
    176 reps

    Knee raises
    Singles Jump Rope
    95# 115#

  4. White Ape says

    Did option 2:
    Part 1:
    300 DU’s – 2:58 (3 sec PR)
    With 191 unbroken (27 rep PR)

    Part 2:
    18:45 Rx

    Great job today those that did 16.2! Lots of great scores and many redo’ that improved!

  5. 16.2 Rx 172 reps. 4 more than my first attempt.

  6. Muffin Man says

    16.2: 171 Rx. 5 less than last time. Struggle city.

  7. darrenandtara says

    T.
    16.2. 171. 5 rep PR

    D.
    169. Same

  8. Bradley says

    Thought it would’ve been a good idea to try 16.2 rx
    165.
    That was the goal. Didn’t even attempt the 185 cleans.

  9. CourtnieSmith says

    16.2
    85 rx

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