Monday, 07 November 2016

mp-crossfit-tulsa-110716

 

Strength:

Clean and Jerk

4 reps at 45% 1RM

4 reps at 55%

3 reps at 65%

3 reps at 75%

2 reps at 80%

2 reps at 85%

 

For Quality

 

Conditioning:

Complete as many rounds and reps as possible in 9 minutes of:

10 Toes-2-Bar

30 Double Unders

Rest 30 seconds

 

…then rest 2 minutes…

 

Complete as many rounds and reps as possible in 9 minutes of:

10 Sit-up Slammers (12/8) @ 2m

20 Calories Rowed

Rest 30 seconds

 

For Total Score

 

Mobility:

Barbell Shoulder Smash – 1:30/side

Barbell Biceps Smash – 1:30/side

Anterior Compartment Smash – 1:30/side

Banded Olympic Wall Squat – 2:00

 

 

Post loads, score, and experiences to comments

Comments

  1. Didn’t complete the SWOD but worked some good technique.
    CWOD1 120
    CWOD2 210 2 to 1 singles

  2. White Ape says

    SWOD:
    Ran out of time, only got up to 215, 75%
    Felt good, but I could tell it has been almost 3 weeks since I lifted anything heavy due to vacation and illness. 🙁

    CWOD:
    Part 1:
    320 reps (8 full rounds)

    Part 2:
    138 reps (4 rds +18 reps)

    I wanted to maintain consistent pace, with a minimal decrease in speed each round. I feel like I did that. Each round, both parts, stayed within 3 seconds of each other. Body felt the lost time here too! This is gonna be a LOOOOONG week. :))

  3. CourtnieMcKone says

    SWOD:
    2 @ 85%, 123#

    CWOD:
    Part 1 – 169 rx
    Part 2 – 100, hanging knee raises

  4. SWOD:
    Ran out of time. Up to 80% (150 lbs)

    CWOD:
    Part 1: 5 rounds = 200
    Part 2: 4 rounds + 10 Slammers = 130

    Total Score 330 Rx

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