12/22/2014 Backsquats/ROW-KB

Posted on Dec 21, 2014 in GRIT by crossfitgrit Comments Off on 12/22/2014 Backsquats/ROW-KB

Fitness

A. BackSquat 10-8-6-4-2-2-2 Progressively Heavier

B. For Time

2000m Row

100 KB Swings 53/44/35/26

***Everytime you Break/Stop/Rest = 10 Burpees***

C. Pullup Series

Level I—5 to 8 reps X 4 sets Banded
Level II–5 to 8 reps x 4 sets Banded (use light band)
Level III/IV/V-5 EMOM Max Strict Pullups Unbroken

Competition

A. Work to Heavy Power Snatch (15 min tops)

B. Power Clean, 5 TnG reps per minute x 5 minutes – @ 65%

C. Power Clean, 3 TnG reps per minute x 5 minutes – @ 80%

D. Power Clean, 2 TnG reps per minute x 5 minutes – @ 90%

E. 8 EMOM

6 Thrusters – 95/65

6 C2B Pull-Ups

Fitness

Gritter

Ewell          145    35/14:40

Kelly OH     165    35/15:56

Bekha        185    35/16:40

Scott          200    53/16:50

Colt            275    53/17:13

Jason         185    44/18:10

Faulkner    255    53/18:43

Marcos       205    53/18:55

Kathy         135    35/19:01

Alyse          155    35/19:12

Nicole         125    26/19:39

Joe             145    35/19:51

Misty          105    26/20:04

Haley         125    26/20:09

Geer          115    26/20:35 

Laura         115    35/21:19

Jacob     235(10)  53/21:55

Blake          195    44/22:01

Don            255    44/22:10

Comp

Gritter

Kat        100/95/115/130/-

Kayla      105/95/115/130/√

Carole     100/90/110/125/√

Rachel     110/95/115/125/√

Todd    210(15)/185/225/250/all    

Ryan        215/185/225/250/√

Mike K      175/165/205/230/all

Hal           140/135/165/185/√

Van          160/150/180/200/all

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