1/12/2015 20 EMOM, then CORE FAILURE
Posted on Jan 11, 2015
in GRIT by crossfitgrit
Fitness
A. 20 EMOM/30 seconds on/30 seconds off for Max Reps
1st min – Wallballs 20/14
2nd min – Pushups (Hand Release COMPLETE LOCKOUT AT TOP and 1 second pause)
3rd min – KB Swings Russian 70/53/44/35
4th min – Double Unders/singles
B. 3 rds to failure
Toes to Bar
Flutterkicks (Big Kicks w/ 45/35 Plate Overhead)
Competition 1
A. Split Jerk, build to a max
B. Squat Clean and Split Jerk, 1 rep @ 80% x 3 sets, 2 min
C. BSq @ 40X1, 4 reps @ 75% RM x 5 sets, 3 min
D. Row Sprint 50 sec @ ALL OUT effort x 5 sets, rest 6 min b/t
* Goal is 260/225+ on first set
Competiton 2
A. 2 Squat Snatch @ 75% per min for 10 mins – all touch n go reps
B. 10 EMOM
2-4 Strict HSPU
2-3 Rope Climbs
C. For Time
20 ring dips
30 toes to bar
40 push-ups
50 toes through rings
Fitness
Gritter
Alyse
Anne
Bekah
Betsy
Blake
Bob
Buddy
Chaney *1stWOD
Colt
Dara
Ewell
Faulkner
Geer
Hannah
Jacob
Jeff
Joe
Josh
Joshua
KellyOH
Kerrianne
Laura
Lori
Marcos
Melissa
Misty
Nicole
Patrick
Rachel
Ryan
Seth
Scott
Sydney
Tyler
Comp
Gritter
Comp1
Clayton
Todd
Carole
Van
Steven
Lori
Comp2
Clayton
Todd
Mike K
Carole
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