6/11/2014 Deadlifts/15 EMOM…HEAVY COMP

Posted on Jun 11, 2014 in GRIT by crossfitgrit 0 Comments

Fitness

A. Deadlifts 5×2@50%, 4×2@60%, 3×2@70%, 2×2@80

B. 15EMOM

1 Deadlift @ 80%

5 Slamballs 40/30/20

20 Flutterkicks (2ct)

Competition

A. Deadlift 1×5 start @ 90%

B.  Kipping HSPU Extra Depth 20X0, 2-3 reps x 5 sets

C. Back Squats 4-6 reps x 3 sets Start at 80%

D. Weighted Supinated Chin-up Cluster 20X0 2.2 x 3 sets

Gritter        Weight

Aaron           175/30

Alix               195/20

Angela          125/20(xfit gwinett)

Ava               125/20

Betsy            155/20

Bill                225/30

Brantley       345/30

Bryan           215/30

Carole          175/20

Caroline       185/165/20

Chase          165/20

Eleanor        145/20

Erin              195/25

Ewell            165/30

Greg H.         225/30

Jacob            315/–

Jeff               135/30

Jenny           175/20

Jessica         175/20

Kristi             155/20

Laura           145/20

Lauren          200/30(xfit gwinett)

Marcos          275/30

Melissa

Melody         165/20

Millie             155/20

Miranda        200/20

Mitchell         185/30

Phil               155/25

Richard         115/20

Rod               245/30

Ryan             215/30

Scott            225/40

Steve S.       240/30