12/30/2014 Jacob’s Day
Posted on Dec 30, 2014
in GRIT by crossfitgrit
Happy Birthday to Jacob Melton!!! Time to get PUMPED!
Fitness
A. 8 rounds of
6-8 reps Bench Press (Go up in weight each round)
32 Double Unders/ 75 Singles
B. 10-9-8-7-6-5-4-3-2-1
Box Jumps 24/20
DB Curls/each arm
Tricep Extension (1 DB behind head)
Competition
A. Squat Clean and Split Jerk, quickly build to a challenging single
B. BSq @ 40X1, 5 reps @ 70% RM x 5 sets, 3 min
C. Row Sprint 250m @ 97% x 5 sets, rest 3-4 min b/t
D. Row, 3K @ exactly 2:00/2:15 for 500m pace
Fitness
Gritter
Alyse 85/20
Angie 80/15
Bell 205/40
Betsy 75/15
Blake 125/20
Cameron 50/15
Chad 135/25
Colt 215/40
Dara 45/10
Don 185/30
Ewell 125/25
Garret 165/25
Geer 95/15
Hal 195/40
Jayson 185/25
Jeff 175/30
Jenny 75/15
Katy 70/15
Kelly 65/15
Kelly OH 95/15
Laura 65/15
Marcos 165/30
Melissa 75/15
Miranda 85/20
Phil 95/20
Richard 125/17.5
Ryan 175/35
Scott 135/25
Seth 125/25
Shannon 55/15
Steven 145/30
Whit 225/35
Comp
Gritter
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