Wednesday, 23 December 2015

MP CrossFit Tulsa 122315

Classes normal Wednesday. Gym closed Thursday and Friday. Classes normal again on Saturday.



“Very Merry Christmas”

6-person Team (3 male, 3 female)

Part 1:

10 Inch-Worm Push-ups*

…then 3 females perform remainder of 10:00 AMRAP** of:

30 Overhead Squats (95/65)

40 Pull-ups

50 Alternating Dumbbell Snatches (50/25)

60 Wall-Ball Shots (20/14) @ (10/9′)

…while females perform AMRAP, males perform:

Max Calories Rowed

…now rotate, and perform 10 minutes more


Part 2:

8 minutes after completion of Part 1, the team has 16 minutes to find:

(00:00-05:00) 2-rep max Hang Power Snatch (1 male & 1 female)

(05:30-10:30) 3-rep max Hang Squat Clean (1 male & 1 female)

(11:00-16:00) 4-rep max Deadlift (1 male & 1 female)



For Scores

Part 1:

Total team AMRAP reps (female reps + male reps)

Total Team Calories Rowed

Part 2:

Total weight successfully lifted


*Create a inch-worm by laying on your stomach, team in a straight line with one athlete behind the other. Athlete in front places their legs on the back of the athlete behind them. Once all 6 teammates are linked, begin performing push-ups in unison. Perform these 20 at the beginning of both 10 minute AMRAP’s.

**One athlete at a time working. Partition reps as needed, equal work not required. Complete all of one exercise before moving to next.



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