11/3/2014 Barbell Complex/Double 21-15-9

Posted on Nov 3, 2014 in GRIT by crossfitgrit Comments Off on 11/3/2014 Barbell Complex/Double 21-15-9

Fitness

A. Barbell Complex

Squat Clean, Front Squat, STO, STO. Start Light and Get Heavy

B. For Time

1000m Row Buy In

then 21-15-9

Deadlifts 135/85,115/75,95/65

Push Press

then 21-15-9

Bar Push Ups (with 1 second pause at top)

Over Barbell Flutterkicks 2ct

Competiton

A. Barbell Complex

Squat Clean, Front Squat, STO, STO.

B. 21-15-9

Kb Swings 53/35

Thrusters 95/65

C. 3 RFT

500m Row

20 DB Snatches 50/35 ALT ARMS

40 DU/100 Singles

D. HSPU 5 reps x 5 sets with 3 sec negative

Fitness

Gritter

Scott               14:33/115

Celeste            15:05/65

Bre                 15:13/65/hrpu

Colt                 15:43/135

Mandy            15:47/55

David              15:49/115

Miranda           15:52/75/hrpu

Rick                 16:02/115

Kelly OH           16:06/75

Ryan                16:08/135

Faulkner          16:15/135

Bryce               16:51/65/hrpu

K-Rev              17:03/55/hrpu

Jacob               17:06/135

Melissa            17:13/75/hrpu

Sophie             17:18/55/hrpu

Jenn                17:43/35/hrpu

Seth                17:49/115

Jeff                  18:47/115

Anne               18:09/75

Bryan              18:38/95

Alyse               19:13/75/hrpu

Ewell               19:16/95

Don                 19:26/95

Buddy             19:45/115

Michelle           20:10/35-20db/hrpu

Geer                20:16/65/hrpu

Anthony          20:56/95

Robin              20:57/75/hrpu

Tyler               21:14/135

Betsy              25:23/65/hrpu

Dara                Work/25

Comp

Gritter

Clayton      255/6:12

Brantley     185/8:57

Kat             √

Mike        225-no jerk/5:54/16:20/√45#

Carole         125/–/18:58/√ abmat

Van             195/6:10/13:21

Lori              125/6:02/√

Steven         190/6:47/12:47

Alix              125/7:57/√

Hal           A.15:01/B.12:13/C.9:25

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