8/12/2014 KB Time…Back Squats

Posted on Aug 11, 2014 in GRIT by crossfitgrit Comments Off on 8/12/2014 KB Time…Back Squats

Fitness

A.  30-20-10

KB Swings (American-Light) 53/44/35/26

Step Ups 24/20 

Pushups (Hr)

FlutterKicks (2ct-BIG ONES)

B. Back Squats 4reps x 4 sets

Start @ 50% 1 RM and go Up 20/10#

 

Competition

A. Back Squat @ 20X1, 2 reps @ 85% RM x 8 sets, 2:30 min

B. Above Knee Hang Power Clean, build to a tough triple – no dropping b/t reps

C. GH Raises @ 10X0, 20 reps x 3 sets, 2 min

D. 7 min AMRAP:

Burpees onto 24” box…Yea it is gonna SUCK!!!

Fitness

Gritter

Greg    53      6:49

Scott   53       8:11

Bell      53      8:50

Aaron   53      9:32

Dave   53       9:44

Couch  53    10:26

Jacob   53    10:30

Buddy  53    11:09

Erin    44      7:25

Kelly  44       7:57

Kat 44/20     8:25

Bryan  44     8:33

Ewell  44      9:10

Craig S.  44 10:33

Chad    44   10:56

Mitchell 44   11:40

Tyler 44/20  12:50

Josh  44       13:05

Bre   35         7:41

Celeste  35   7:46

Jenny  35      7:51

Laura  35      8:52

Mandy  35     8:57

Anne  35       9:01

Kathy   35     9:14

Hannah  35   9:34

Miranda  35   9:39

Jessica   35   10:01

Melissa   35   10:15

Hollie   35      11:07

Robin  26        8:53

Kenzer 26/24 9:02

Liam  26/24    9:04

Caroline  26    9:51

Dara   26       10:30

Miranda 26    11:35

Mandy  26/20 11:50

Cameron 26   12:59

Betsy  26       13:40

Bryce 15/26   12:50

Sixone  ?/26  13:10

Ashleigh 15    10min of work

Comp

Gritter

Nat

Kat    135/125/?/√

Charlie  ?/?/?/71

Carole  135/115/√/40

Todd  325/235/√/84

Mike K  315/225/√/52

Steven G  205/175/√/76

Van   255/195/√/77

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