12/11/2014 5 REP MAX Backsquat/10-1 KB

Posted on Dec 12, 2014 in GRIT by crossfitgrit Comments Off on 12/11/2014 5 REP MAX Backsquat/10-1 KB

Fitness

A. Find a 5 Rep Max Backsquat

B. 10-1 Kettlebell Swings Russian

5 KB side raises left

5 KB side raises right

Competition

A1. Back Sqaut @ 20X1, 3 reps @ 80% 1 RM x 8 sets, 2 min

A2. Ring Muscle Ups, 4 unbroken reps x 8 sets, 2 min

B1. GH Back Extensions @ 20X1, 8-10 reps x 4 sets, 2 min –

B2. Push Press, 6 TnG reps x 4 sets, 2 min – start with a challenging weight

C. AirDyne, 40 sec @ 95-97% effort x 4 sets, rest 3-4 min

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