10/7/2014 Backsquats/Deadlifts

Posted on Oct 7, 2014 in GRIT by crossfitgrit Comments Off on 10/7/2014 Backsquats/Deadlifts

Fitness

A. Back Squats 3-5 reps x 5 sets, start with 80% of yesterday’s Barbell Weight or 135/85

B. 10-8-6-4-2 Deadlifts

275/175, 255/155, 225/135

20 Abmats Situps/10 GHD

6 Lateral Bar over Burpees

Competition

A. Deadlift, 2-4-8-12, 3 min – start heavy (80% 1 RM), decrease weight as reps increase

B. 3 sets of: 

OH Walking Lunges, 16 steps – use fat bar(25#)

6 Front Squats

* Go from lunges right into front squats, increase weight each set

C. 4 sets @ high effort:

Max Unbroken Ring MU’s, (CTB or MU Progression)

60 sec AD, 75%…rest 3 min b/t sets

Fitness 

Gritter 

Scott   225/GHD   6:33

Anne   175/GHD   9:33

Seth    225/GHD   9:59

Steve L 225/GHD  9:59

Jacob   275/GHD  10:21

Colt     275/GHD   10:56

Garrett   155         6:42

Steven B 155        7:07

Erin        155        7:41

Chad       155       7:42

Faulkner  225       7:56

Mandy     125       7:58

Austin D   95        8:39

Jenny       75        8:45

Kevin      155        9:06

Miranda L 175       9:09

Phil    145/10V-     9:45

Nicole       95        9:49

Ryan       225       10:21

Burton     135       11:48

Greer        95       11:50

Lori         175       12:18

Tyler       225       13:32

Dara        60        13:39  

Greg                    Work

Comp

Gritter                   A                                B               C

Clayton    325/305/285/285/265  75/95/115  CTB5/5/5/4

Todd        325/305/285/265          ”       ”        4/5/6/6

Steven G  255/235/215/195          ”       ”        5/4/4/4

Mike K      415/385/350/325          ”       ”        6/5/5/4

Carole      185/175/165/155        55/65/75     3/3/3

Kat           195/175/155/155        65/75/80

Van            √                                   75/95/115     √

 

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