3/22/2016 – OHS Time!

Posted on Mar 22, 2016 in GRIT by crossfitgrit Comments Off on 3/22/2016 – OHS Time!

Fitness

1. Strict Press:  5@50%/60%/70%, 3@75%/80%/85%
2. Metcon:
   Buy In: 30 Calorie Row
   4 Rounds:
   11 Pullups
   9 Overhead Squats
   Cash Out:
   400m Run
   Rest 1 Minute
   400m Run
   Rest 1 Minute
   200m Run

Competition

1.  Snatch:  5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95%
2. OH Squat:  5@55%/65%, 3@75%/85%, 1@95%
3. Barbell Row/DB Thruster:  6X5 (heavy as possible)
4. Metcon:
   18-15-12
   KB Swing 70/53
   Shoulder to OH 155/105, 135/95
   Medball Clean 20/14
   E3MOM: 50′ Plate OH Walking Lunge 45/25
5. 10 MinuteAlt EMOM
   30′ Handstand Walk
   5 Ring MU
6. 20 GHD Sit ups
   30 sec L-sit Hold
   X3

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