7/28/2014 Deadlifts…Row…Front Squats+Strict Pullups

Posted on Jul 27, 2014 in GRIT by crossfitgrit 0 Comments

Fitness

A.  Deadlifts, 5 x 5 start @75% BW and move up

B.  Tabata Row, 6 Intervals (20 sec on/10 sec off) for MAX Calories.

C.  6 Rd for time

5 Front Squats + 1 Push Jerk (RX)155/105, 135/85, 115/75

7 Bar Pushups

3 Strict Deadhang Pullups (If Banded do 6 Strict CTB)

Competition

A. Split jerk, build to a tough single

B. Front Squat @ 40X1, 3 reps @ 80% RM x 6 sets, 3 min

C. DB Romanian Deadlifts @ 10X0, 15 reps x 4 sets, 2 min  

D. Row 2k @ 75% – damper 1 fro 1st 1k, damper 10 for 2nd 1k

Fitness

Gritter              Time

Rick   RX           8:56

Hal   RX            9:34

Kelly OH RX/grn 9:36

Erin  RX/grn      9:51

Shawn  RX      10:03

Carole  RX       13:46

Anne  RX         16:48

Steve G. 135     5:11

Tom     135        5:30

Faulkner  135    6:24

Whitt  135         6:50

Seth   135         6:56

Scott   135        7:53

Bill  135/bl         8:04

Marcos   135     8:54

Ryan  135/grn  10:15

Jenny  85/grn   10:15

Aaron   135       11:02

Celeste 85/red 11:24

Dave   135        4rds

Greg  115         4:54

Steve S.  115    7:13

Jacob  115        8:32

Melissa 75/grn  9:33

Miranda L. 75/grn/red  9:41

Ewell  115/grn   9:41

Pat   115            9:57

Laura  75          10:00

Craig  115         10:00

Millie   75/red     11:47

Burton 115/Grn 16:20

Buddy  115/grn 19:42

Tyler  115/grn   19:50

Giery  75/strict   8:00

Mandy  65/bl      8:35

Bryan   95          8:42

Sophie  55/bl/red 8:43

Katie  65           11:24

Richard F.  85    11:40

Miranda C. 50/grn  12:00

Mitchell  75        13:00

Joe F.  95/grn    14:34

Betsy  55/blk     21:00

Comp

Gritter

Clayton   255/255/30,50,60,65/8:00(200/300)

Jake        245/255/50,30

Kat

Mike K.    245/245/55,75/√

Nat          205/175/45,55,60,65