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Affiliate name: MP CrossFit
Team name: Ape Nation
Online Judges Course: Click HERE
Conditioning:
Complete as many rounds and reps as possible in 20 minutes of:
20 Medicine Ball Cleans (20/14)
60 Double Unders
For Score
Strength:
Shoulder Press
9 @ 25% 1RM
7 @ 40%
5 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%
3 @ 85%
For Quality*
*Keep core tight, ribs pulled down, in-line position
Flexibility/Mobility:
Reclined Spinal Twist – 1:30/side
Saddle Sit – 2:00
Sink Mobilization – 2:00
Post score, loads, and experiences to comments
640 Mod
8# Med Ball to half squat (doggone knee!)
560 Rx
65#x3 (85%)
That wod made me lose my breath! Also, really liked that SWOD, my SP is my worst ‘lift’, need to work on it more!
SWOD:
Complex of Power Snatch x2 + Snatch
100 lbs x 3
110 lbs x 3
120 lbs x 3
130 lbs x 1
140 lbs x 1
Posted Shoulder Press SWOD: up to 140 lbs x 3 (86% of 1 RM)
478 Rx
SWOD: 3@65# Felt good! Really helped to think about pulling ribs down.
CWOD 371 rx
SWOD worked up to 3× 145# or 80%
Still not at full strength after the flu but feeling stronger this week
Did this one at home.
CWOD: 452 Rx
SWOD: 3@78#. Helped to focus on keeping core tight.
T
CWOD: 648 Rx
SWOD: 3 @ 70 (84%)
I did 18.0.
It was actually a fun one! 5:44rx
Then did a max set of plus just to see where I’m at. 18
Good job mama!
Every 30sec for 5min heavy as possible clean and jerk
85% 143#
Cwod: 5 DDS for Time
10c2b
20 PU
30 an Mat Su