7/22/2014 KB Windmills/Plate Work

Posted on Jul 21, 2014 in GRIT by crossfitgrit 0 Comments

Fitness

A.  KB Press + KB Windmill 5/arm x 4 sets, Start light and move up

https://www.youtube.com/watch?v=AOtN_MbKU94

B. Strict Knees to Elbows Max effort Unbroken x 5 sets

C. 10-1

Burpee to Plate Touch

Up and Overs 45/35, (Front press-Back press=1 rep)

Side to Side Plate Hops (On-off-on-off=1 rep)

 

Competiton

A1. Low Incline CGBP @ 20X1, 2-3 reps x 5 sets, 1:30 min

A2. Weighted Ring Rows @ 30X0, 4-5 tough reps x 5 sets, 1:30 min

B1. Standing KB Press @ 30X0, AMRAP @ 53lb/arm x 5 sets, 1 min

B2. Strict Knees to Elbows, 12-15 reps x 5 sets, 1 min – goal is unbroken, no kip

C. AMRAP Unanchored Sit-ups in 1 min x 3 sets, 1 min

Fitness

Gritter

Steve S.   45   10:21

Aaron       45   11:23

David        45   11:27

Andre        45   11:33

Faulkner   45   13:04

Chad         45   13:35

Craig         45   13:43

Ryan          45   14:56

Jacob         45   16:05

Kelly OH     35   10:27

Jenny         35   12:05

John           35   12:34

Haley         35   13:03

Miranda L.  35   13:16

Kathy         35   13:44

Tyler          35   13:58

Jessica       35   14:10

Ewell          35   14:23

Bryan         35   14:37

Richard F.   35   15:40

Hollie          35   16:48

Melissa       35   17:59

Celeste       25   10:17

Millie           25   10:35

Sydney       25   11:27

Anne           25   11:39

Robin          25   12:19

Caroline      25   12:34

Kristy          25   12:35

Hannah       25   12:44

Katie           25   13:01

Phil             25   14:05

Comp

Gritter

Clayton

Brantley

Scott

Seth

Jason

Carole

Shawn

Mike K.

Nat

Hal

Buddy

Eleanor

Mandy