Wednesday, 29 June 2016

MP CrossFit Tulsa 062916

 

Conditioning:

30 Speed Skips

15 GHD Sit-ups

200m Row

10 Front Squats (95/63)

150m Run

5 Strict Handstand Push-ups

 

3 rounds for time

 

Strength:

Clean

1-rep max

Compare to Monday, 21 December 2015

 

Mobility:

Quad Smash – 2:00/leg

Anterior Compartment Smash – 2:00/side

Spine Smash – 2:00

 

 

Post time, max load, and experiences to comments

Comments

  1. schumer says

    CWOD:
    13:28
    khspu

    SWOD:
    195#

  2. sflynn says

    CWOD: 11:48, SU instead of SS, GHDs, 43# bar, 175m row instead of run, SHSPU w/ 2ab mats
    SWOD: 118#, 3lb PR (must prevent early arm bend before I can make any big jumps on this lift)

  3. 12:27
    30# front squats

    95# clean (no change)

  4. Finished CWOD under cap w v-ups instead of GHDs.
    143# clean

  5. CourtnieSmith says

    CWOD:
    12:15
    53#, strict hspu w/ 1 ab mat

    SWOD:
    155#, 20# pr
    Finally got under 160# but couldn’t stand it up. Gotta get stronger on my front squats first.

  6. CWOD: 12:56 Scaled
    85 lbs Front Squats
    Ab mats x2 for HSPUs

    SWOD: 195 lbs (20 lbs PR)
    Didn’t want to go higher without improving form first.
    Need to work on pulling under the bar fast and quick elbows. Will try again.

  7. Cwod 11:05rx
    SWOD:158# 5 pr
    Got under 163# and hung out there for a bit before I finally just ditched

  8. Daniel says

    CWOD 12:44 65# front squats
    SWOD 165# 20# pr

  9. White Ape says

    CWOD:
    10:41 Rx

    SWOD:
    305# 🙁
    5# drop
    Felt good at 305, so I jumped to 315 for a 5# PR. Then I got stupid out of nowhere! started stopping my elbows, and not recieving the bar on top of shoulders. Failed 6x
    Good news is that I love my new Froning bar!! However, I am not use to the fast whip!

  10. darrenandtara says

    T.
    CWod. Capped with just speed skips left. Rx.
    Swod. 125.

    D.
    CWod. 12:10. Rx.
    Swod 240. Same. Arms better but getting soft at the bottom. New problem.

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