11/17/2014 Pullup Series/Man Makers

Posted on Nov 17, 2014 in GRIT by crossfitgrit Comments Off on 11/17/2014 Pullup Series/Man Makers

Fitness

A. Day 1 Pullup Series

B. Db Plank Side Raises

C. 5-1 Man Makers

20 Abmat/10 GHD

5 Burpees

10 Airsquats/5 Pistols Each Leg

D. Bro Pump

3 Sets of 6-8

DB Bent Over Butterfles

DB Bicep Curls

Competition

A. Power Snatch, 3 TnG reps @ 75% 1RM on the minute x 8 minutes

B. OHS @ 55X1, 2 rep x 4 sets, 3 min – all tough sets

C. Push Press. Push Jerk. Split Jerk, 1.2.3, build to a tough set

D. Front Squat, 6 reps @ 80% x 3 sets, 2 min

E. Split Squat @ 20X1, 15/leg x 3 sets, 2 min, 30 sec b/t legs – rear foot on bench, BB on back – practice for 2-3 reps before attempting the 15

Fitness

Gritter

Celeste        8:42  20

Kelly OH      9:10  20

Greg            9:20  35

Bryan          9:23  25

Scott           9:33  25

Marcos         9:50  25

Steve L      10:03  25

Laura         10:10  20

Colt            10:27  35

David         10:27  25

Joshua       10:46  25

Faulkner    10:53  35

Clement    11:50  25

Ewell         12:07  30

Lane          12:12  30

Sophie       12:40  20

Hal             12:42  35

Ryan          12:54  35

K-Rev         13:28  15

Bryce         13:53  15

Seth          14:44  25

Nicole        14:51  20

Don           15:20  35

Jeff            15:20  25 

Jenn          16:00  10

Geer          16:33  20

Betsy         24:48  10

Comp

Gritter

Clayton   153@4/135-195, 245(1RM)/185/225@2

Brantley  95/105/165

Miranda   65/35,45@2/95

Carole     75/75-105/75-115/100

Todd       135-175/185-245/185-260/2sets

Mike       140/135/185/225/2sets

Lori          75/95/115/145

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