6/26/2014 Squat Clean/SlamBalls…Comp Legless Rope

Posted on Jun 26, 2014 in GRIT by crossfitgrit 0 Comments

Fitness

A. Squat Clean (Floor or Hang) 3reps x 5 sets start light

Do all 3 touch and go

B. 30-20-10

Slam Balls GO HEAVY

200m Run

**3 Burpee on the min every min when you are IN the Box**

Competition

A1. Push Press 3-3-2-2 rest 1:30

A2.  Legless Rope Climb 1 x 4 no legs down rest 1:30

B1. Kipping HSPU Cluster 1.1.1.1.1 x 4 sets rest 1:00

B2.  Chest to Bar Cluster 6.5.4 x 4 sets rest 1:00

C. 21-15-9

DB Row right

DB Row left

HR Pushups

Fitness

Gritter

Scott       40/7:00

Steve S.  40/8:09

Aaron      40/8:46

David      40/9:14

John        30/7:14

Jeff          30/8:15

Craig       30/8:16

Lane       30/9:06

Ryan       30/9:13

Josh Y.    30/10:31

Daniel     25/7:46

Hollie      25/8:07

Mandy    25/10:07

Melissa   25/10:18

Phil         25/12:14

Bre         20/6:35

Jessica   20/6:45

Brittany  20/7:13

Anne      20/7:21

Miranda L.  20/7:58

Laura      20/8:17

Shannon  20/8:39

Jenny       20/9:46

Lynn        20/10:29

Mara        15/7:29

Betsey     15/9:11

Sydney     15/9:15

Kelly B.     15/10:31

Comp

Gritter

Jake

Eleanor

Charlie

Mike K.

Shawn

Todd

Hal

Buddy