2/10/2014 Back Squats…Thruster/Mu

Posted on Feb 9, 2014 in GRIT by crossfitgrit 0 Comments

Warm/Up

Crossover Symmerty, Wrist Stretches/Pinning, Racked Barbell elbow rolling

Strength Back Squat

3 set x 10 reps @ 50% of 1RM BackSquat from last week

WOD Amrap 15

1/1, 2/2, 3/3, 4/4…and up

Thruster (135/95…115/75…95/65)

Muscle Ups/Bar MU/Chest to Bar Pullups

If you DO NOT have chest to bar, do 2X Strict Pullups on a Band (DO NOT KIP)

This is a Smooth Paced WOD…Stay in it and perform Perfect Movements.

POST WOD

3 Attempts at Max Ring Hold (at the top of Ring Dip)

Gritter                         Rounds

Mike K. 135/c2b          9+5

Brantley 135/c2b        9+1

Jacob 135/c2b             8+2

Todd 135/MU               7+12

Cole 135/MU                7+8

Shawn 135/bMU          7+3

Van 135/bMU               6+11

Jared 135/MU              6+10

Hal 115/c2b                 10+11

Anne 75/c2b                9+3

Kelly OH 75/Grn          9+3

Seth 115/c2b               8+10

Brie 75/c2b                 8+9

Jeff 115/Blk                 8+5

Celeste 75/Blu             8+5

Miranda L. 75/Grn       8+3

Kat 75/2x                    7+17

Carole 75/Blue            7+7

Couch 115/Grn            7+3

Buddy 115/Grn            7+2

Robin 75/c2b               7

Steven G. 115/MU       5+3

Eleanor 65/BluBlu       9+7

Haley 65/2x                8+18

Laura 65/GrnRd           8+9

Marcos 95/Grn            7+19

J. Hyde 95/GrnRd        7+11

Craig 95/Blu                7+8

Carew 95/Grn              6+15

Joe 95/c2b                  6+1

Carrie 45/GrnBluJump  7+3

Ava 45/GrnRd                6