9/3/2014 3RM Deadlift…15AMRAP

Posted on Sep 3, 2014 in GRIT by crossfitgrit Comments Off on 9/3/2014 3RM Deadlift…15AMRAP

Fitness

A. Build to a TOUGH 3 RM Deadlift

B. 15 AMRAP

5 Deadlift @ 75% of A

10 Burpee over Box Jump 24/20 (Jump over, Jump on, or step over)

10 Ring Dips

10 Air Squats

Competition

A. Deadlift, build to a tough 3RM – no maxing

B. Front Rack Walking lunges @ 10X1, 4-6-8-10/leg, 2 min – start heavy, decrease per set

C. 3 sets @ high effort
4-5 Unbroken Ring MU’s
30 Cals Row
– rest 2 min b/t sets
+ 
rest 5 min b/t sets
+
3 sets @ high effort
8-10 Strict HSPU
12 Burpees
300m Row @ 1:45/500m pace
2 min rest

Fitness

Gritter

Sydney      100/75     8+7

Bre            170/130   6+18

Sophie       125/85     6+14

Kenzer       150/115   6+10

Liam          145/110   6+3

Kelly OH     185/140   6+5

Hanna        125/95     5+20

Greg           275/225   5+15

Miranda L   215/160    5+8 Blu

Faulkner     275/215    5+7

Melissa      175/130    5+6

Bryce         65/box dips 5+6

Kevin         175/135    5+5 Blu

Marcos        245/185   4+21

Ryan           295/225   4+15 Blu

Jacob          350/260   4+12

Lane           215/160   4+10

Bryan         245/185   4+7

Butler          245/185   4+7

Burton         215/160   4+7

Laura           125/105   4+6

Phil              135/115   4

Buddy         285/215   3+15

Dara             75/55     3

Richard         Work!

Comp

Gritter

Clayton      365/185,175,165,155/CTB/X

Carole        190/105,95,85,85/X/X

Todd          390

Hal            345

Van           345

Steven G   300

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