6/9/2014 WB/AB/DU…Front Squat + Bear Crawls and Singles?

Posted on Jun 9, 2014 in GRIT by crossfitgrit 0 Comments

Fitness

A.  4×4 Front Squats (fromt the floor)

95/65 and UP.

B.  30-20-10

Wall Balls (extra deep)

Abmats

Double Unders x 2/ Singles x 5

rest 2 min

25 Toes to Bar (PERFECT REPS)

Competition

A. Quickly build to HEAVY Front Squat single

B. BTN Lunge Steps 3/leg x 4 sets rest 1:30

start at 135/85

C. 3 rds of

1:00 Shuttle run (sidewalk to street)

:30 rest

1:00 Row (1:45/2:00 pace)

:30 rest

+

5 rds of

50 ft. Bear Crawl (rack to rack)

100 Singles

+

3 rds

1:00 Airdyne 75%

:30 rest

15 Back Extension

15 Airsquats

Fitness

Gritter

Mike   RX        6:26

Scott   RX       9:36

Jake   RX        9:44

Laura   RX     11:46

Jacob   RX     11:58

Butler   RX     12:35

Ryan   RX      12:52

Bre   RX         13:05

Melody   RX   13:17

Seth   RX       15:40

Craig   RX     16:30

Charlie S.       6:00(Ø T2B + Airdyne)

Haley             6:00(Ø T2B + Airdyne)

Bryan      s     8:09

Melissa    s     9:07

Bill      s          9:14

Ewell    s        9:50

Sydney(sub)  9:58

Mandy    s     10:09

Katie   s        11:26

Rachel    s    11:36

Emory     s    12:06

Josh      s      13:30

Miranda L.     14:08

Carole    s     14:23

Burton           14:24

Carew           15:53

Richard    s    17:25

Betsy      s     19:52

Comp

Gritter

Clayton

Brantley

Buddy

Greg

Kelly OH

Eleanor

Van