6/20/2014 Comp Max…10 RD Fitness

Posted on Jun 21, 2014 in GRIT by crossfitgrit 0 Comments

Fitness

A. Backsquats 

5×2 @ 50%

4×2 UP

3×2 Up

B. 10 RFT or 20 Time Cap

5 KB Swings 70/53

5 Pushups

5 Burpee Box Jump Over 30/24

Competition

A. Deadlift, quickly to a tough Single

B1.  Backsquats @ 20X1 4-6 reps x 3 sets, 2 min rest

B2.  Weighted Supinated Pullup Cluster @ 20X0, 2.2 x 3 sets, rest 2 min

C. 30 Kipping HSPU for time @ 10″

Fitness

Gritter                  Time

Mallory   RX           9:53

Bryan   53/24       11:21

Bre     44/24         11:46

Erin      53/20       12:04

Mandy   35/20      12:11

Melissa   35/20     13:03

Marcos   53/24     13:08

David   53/24       13:11

Greg   70/20        13:39(9rds)

Katie   44/20        13:48

Eva     44/20        14:08

Sixone   44/20      14:55

Melody  35/24s    16:07

Jeff      44/24s      18:08

Whitney  26/20     9rds

Carew   44/24       8+14

Comp

Gritter

Brantley    55#db   3:32

Buddy   db

Carole    Flat         10:07

Clayton  2×45#     13:27

Eleanor

Kat    1abmat        12:45

Mike K.   110@10″/19@2×95/13:02

Nat   15@flat/15@2×10/10:10

Shawn    45/1ab/7:10

Todd

Van    10@2×45/20@45/7:38