Saturday, 14 November 2015

MP CrrossFit Tulsa 111415


Strength & Conditioning:

Fittest in the OK WOD 2

(This WOD will be a 2 parts, with a continuous running clock)

Part 1:

Complete the following complex for max load in 5 minutes:

1 Clean + 1 Thruster + 1 Jerk*




Part 2:

4:00 AMRAP

Squat Clean Thrusters (115/75)*


For Score

*Part 1 – This part MUST be 3 distinct lifts. Athlete must perform a Clean, then perform a Thruster, and then perform a Jerk. Any version of clean can be used. Once the bar leaves the ground, all 3 movements must be completed, in order, without the bar touching the ground.

Part 2 – Immediately after completing the 5 minutes, roll into the 4:00 AMRAP. Bar starts on the ground each rep. Athlete must receive bar in the front rack position and reach the full squat position each rep.



10 Sit-ups to Straddle

Right Side Straddle – 2:00

Left Side Straddle – 2:00

Middle Straddle – 2:00




Post load, score, and experiences to comments