7/2/2012 “Mike G” MONDAY

Posted on Jul 1, 2012 in GRIT by crossfitgrit 0 Comments

So this week is SPECIAL.  We will be doing some of the CrossFit Atlanta “Beat the Team” WODs, “HOPE for lil Charlie” who is having surgury Tuesday, 4th of July WOD, and then finishing off the end of the week with some EPIC.  We have had alot of visiting CrossFitters so far this summer and MANY more have already contacted me about coming, Thank You all for being yourselves…True Gritters…making them feel so welcome!  The comments I have recieved have made me SO PROUD!!

 

BB
5×3 Snatch from blocks. Start @ 50% 1rm and go UP!
Strength
5×3 1 1/4Front Squats @ 75% 1rm—Full Squat, come up 1/4 or above parralel, back down to hip crease below knee, then back up for 1 rep.
WOD “Mike G”
4 rounds of
9 KBS 53/35 (3pood for X-Grit to 7 foot mark)
6 HSPU Abmat (4 inch deficit X-Grit)

Core
100Bicycles (2ct)