7/10/2014 Deadlifts…Front Squats

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

Fitness

A.  Buy In 1500m Row

21-15-9-3

Deadlifts @ 125%BW/100%/75%

25 Double Unders/75 singles

Cash Out 800m Run

B.  Front Squats @ 40X1, 4 reps @ 75% RM x 4 sets

 

Competition

A. Split Jerk, 1 rep per min x 10 mins – 5 min @ 75% 1 RM CnJ, 5 min @ 85% – focus on speed under bar

B. Front Squat @ 40X1, 4 reps @ 75% RM x 4 sets, 3 min

C. Romanian DL @ 30X0, 12 x 4 sets, 1:00 rest

D. Rowing, 10 min @ increasing pace – start @ 75% pace, increase to 90% pace, damper 10

Fitness

Gritter

Bre              105     17:46

Jenny          155/s  19:37

Faulkner     185     20:38

Marcos        195     20:57

David          216     21:01

Miranda      160      22:08

Josh Y.        195     23:05

Kelly OH      115    16:42

Caroline       85     19:26

Laura          100    19:44

Ewell          165     20:15

Phil        165/row  20:30

John           135    21:35

Richard F.   125    22:19

Sixone        125    24:20

Melissa       115    24:50

Lauren       105    26:34

Jeff             135    27:35

Hal            230     15:02

Charlie      225     20:00

Coby         255     20:25

Kara          125     20:30

Jacob        245     22:30

Millie          140     22:34

Bobby   285/185   22:44

Mandy        140   23:47

Jade          195    25:00

Kelly         85/s    30:15 

Betsy      100/s    30:23

Comp

Gritter

Eleanor

Clayton

Andrew

Jake

Mike K.

Todd

Van

Steven G.

Coby

Buddy

Nat