8/15/2014 Backsquats…21-15-9!!!

Posted on Aug 14, 2014 in GRIT by crossfitgrit Comments Off on 8/15/2014 Backsquats…21-15-9!!!

Fitness

A. Backsquats @ 30X0, 4 reps x 4 sets 60% 1 RM and Go Up

B. 21-15-9

Burpees (Get Vertical Jump Clap)

KB Swings 70/53/44/35

Box Jump overs 24/20

C. Strict Pullups @ 30X0 3-5reps 3 sets

If using Bands 5 reps x 3 set…SLOW NEGATIVE

Competition

A. Power Snatch, build to a single

B. Back Squat @ 40X1, 1 rep @ 90% RM x 8 sets, 2 min

C1. High Box Jump Cluster, 1.1.1 x 6 sets, 10 sec

C2. GH Raises @ 22X0, 5 tough reps x 6 sets, 1 min

D. 21,15,9 @ high effort for time:

Burpees to 6″ OH

KBS – 70/53

Box Jump Overs – 24″

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