8/21/2014 Backsquats…RUN/EMOM/AMRAP

Posted on Aug 20, 2014 in GRIT by crossfitgrit Comments Off on 8/21/2014 Backsquats…RUN/EMOM/AMRAP

Fitness

A. Backsquats 2-4-6-8-10 ALL @ 50% 1RM

B. 5 min to run 800m

then 10 EMOM of

5 Mountain Climbers (1ct)

5 Flutterkicks (1ct)

Go Up by 5 reps each min (Try and get every round)

3 min Rest then

7 min AMRAP of

200m Run (OUT Vending Machine Door, In Front Door)

5 Burpees

Competition 

A. Squat Snatch, 2 TnG reps every minute x 15 min – all @ 155lb

B. Hang Power Clean. Split Jerk, 1.1(HPC + Split Jerk) – build to a tough set in 10 min

C. Squat Clean, 1 rep @ 60% 1RM every 30 sec x 30 total reps (15 min)

D. Run, 100m EMOM x 10 minutes (stop watch and My Truck space to Burger King)

There is going to be ALOT of Volume in Comp WODs so Pick what you want to focus on!  I am leaving it up to you on this so your results will be based solely on what you might be skipping!!!

 

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