6/30/2014 DU/FS…JERK

Posted on Jul 1, 2014 in GRIT by crossfitgrit 0 Comments

Fitness

A. Push Press 3 x 5 sets from floor

B. Buy IN 1000m

5 rounds of

50 Double Unders/3x Singles

21-15-9-6-3

Front Squats @ 50% 1 RM

Cash Out 800m Run

Competition

A. Split Jerk off blocks, 1.1.1 – build to a tough set – 5 sec reset b/t reps

B. Front Squat @ 40X1, 5 reps @ 70% RM x 5 sets, 3 min

C. DB Back Extensions @ 30X1, 8-10 reps x 4 sets, 2 min

D. Rowing, 20 sec @ 90-95% x 10 sets, 40 sec @ EZ

Fitness

Gritter                 Time

Steven     95       17:04

Cole         115     17:27

Erin H.      75       19:38

Jessica     65       22:07

Marcos     95       23:17

Kelly OH   85       23:18

Mandy      65      23:39

Scott        95       24:35

Ryan        95       24:36

Butler       95       26:04

Millie         65       27:35

Bryan       AS/s     17:10

Sydney    AS/hop  19:58

Jenny       75/s    20:00

Miranda    55/s    20:52

Ewell        75/s    21:43

Kara         55/s    21:52

Haley        55/s    21:53

Maggie                22:46

Laura        55       22:47

Kathy        35/s    23:07

Steve S.    95/s    23:25

Bert          115/s  24:01

Phil            AS/hop  24:28

Faulkner    95/s   27:13

Betsy         AS/s   29:20

Craig         75      29:59

Erin C.       AS/s   30:04

Richard     75/s    31:20

Sixone      65/s    31:31

Carew       75/s    33:34

Burton       53/s    36:31

Comp

Gritter

Brantley     185/195/25lb/108/88

Clayton      205/195/25lb/113/105

Jake

Kat              135/90

Carole         135/90

Van              175

Mike K.          225/210

Eleanor         95/105

Buddy            175/145

Alix                 115/85