1/9/2015 EMOM LADDER Hang Power Cleans
Posted on Jan 8, 2015
in GRIT by crossfitgrit
Fitness
A. EMOM LADDER
10 DU/20 Singles
1 Hang Power Clean 135/85 HEAVY, 115/75, 95/65
Add 1 HPC each Min
B. 5 Attempts Max effort Constant Super Slow Leg lifts, L sit or knee lifts
From the Pullup Bar hang and pull legs/knee up slow then down slow for as long as you can before dropping.
Competition
A. 10 EMOM of 1 rep 100#/50# Medball Over Shoulder to 7 Lateral Burpees
B. Front Squat @ 40X1, 4 reps @ 75% RM x 5 sets, 3 min
C. EMOM for 15 mins:
1st – 20 Wall Balls – 20/14
2nd – 10 Ring Dips
3rd – 10 C2B Pull-Ups
D. 1 mile Run @ 9:00 min pace
Fitness
Gritter
Alix 85/10/compA
Alyse 85du/11+8
Anne 85du/8+5
Betsy 65/8+7
Blake 95/12+8
Bryan 95/14+7/compA
Colt 135du/10+5/compA
Craig 95du/11+11
David 135du/8+4
Erin 65/10+7
Faulkner 115/11+10/compA
Hal 115du/15/compA
Haley 65du/11+8
Hooper 115/10
Jacob 135du/9
Jeff 135/8+3
Jessica 75du/11+5
Josh 95/12+8/compA
Joshua 85/7+7
Kat 85du/13/compA
Katy 45/11+11/compA
Laura 75du/13/compA
Lori 75du/12+7/compA
Marcos 115du/11+7
Steven 115du/12+8/compA
Trey 135du/11+7
Van 135du/12+9/compA
Comp
Gritter
Brantley
Clayton
Carole
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