10/29/2014 Deadlifts/ You Pick Front Squats

Posted on Oct 28, 2014 in GRIT by crossfitgrit Comments Off on 10/29/2014 Deadlifts/ You Pick Front Squats

Fitness

A. Deadlifts 5 reps x 5 sets, start light, perfect Touch and Go, Go Up

B. 20 min AMWAP (As Much Weight As Possible in 20 min)

20 Double Unders/50 Singles

4 Front Squats  Go Heavy, Go Light…You pick the weight and can change throughout 20 mins

Core/Cool Down

25-50 Back Extension 

Competition

A1. Back Squat @ 20X1, 2-3 reps @ 75% x 10 sets, 15 sec rest

A2. Muscle Ups, 2-3 unbroken reps x 10 sets, 2 min

B1. Deadlift @ 20X1, 6-8 reps x 4 sets, 2 min

B2. Pendlay Rows ,4-6 reps x 4 sets @ 95/65 and Up, 2 min, Keep perfect form NO BOUNCING!! 

C. Row, 150m ALL OUT x 4 sets, 1 min b/t sets, go hard blow-up and move on

Fitness

Gritter

Ryan       du     9540

Bryan               8740

Colt                  8740

Marcos     du     8400

Seth        du     7020

Burton     du     6960

Faulkner           6900

Giery     du/bs   6900

Chad       du     6840

Steve S            6720

Jacob       du     6400

Buddy      du     6000

Don                  6000

Lane        du     6000

Melissa              6000

Bre          du     5400

Ewell                5400

Kelly OH   du     5400

Laura       du     5080

Alix          du     5060

Miranda    du     4940

Sophie              4840

Anne        du     4510

Cameron           3795

Geer                  3300

Nicole                3240

Jenn                  1976

Comp

Gritter

Charlie    255(2)   2’s             285(8)  145(6)   25.3/26.7

Todd       315(2)   3’s             315(8)   165(6)   25.5/26.4

Mike K     275(2)   BMU/20’s  355(6)    165(6)   25.6/29

Steven     185       3’s            225

Hal           185

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