8/7/2014 DLs…Slamball/Hollowrock

Posted on Aug 7, 2014 in GRIT by crossfitgrit 0 Comments

Fitness

A. Romanian Deadlifts

10 reps x 3 sets @ 135/85

B. Chipper

1000m Row Buy In

25 Slamballs

25 Hollow Rocks

200m Run

20 Slambalss

20 Hollow Rocks

200m Run

50 Double Unders/200 Singles

Competition

A. BTN Split Jerk, build to a tough single

B. Front Squat @ 40X1, 2 reps @ 85% RM x 6 sets, 3 min

C. Barbell Romanian DL @ 10X0, 10 fast reps @ 165/105 x 5 sets, 1 min

D. 3 rounds @ high effort:
500m Row
30 unbroken Wallballs – don’t break sets but lower ball weight if needed

Fitness

Gritter

Charlie     40    11:10

Greg        40     11:17

Scott        40    11:27

Jacob       40    13:00

Garrett     30    11:55

Bryan    30/s     12:18 

Ryan        30     12:33

Faulkner 30/s   12:50

Steven B 25/s   12:27

Craig      25/s   12:55

Chad B  25/s    13:21

Phil  25/s/row   15:05

Jeff    25/s        16:43

Sixone  25/s     18:20

Erin   20            10:09

Kelly OH  20      10:26

Laura    20        12:34

Hollie   20/s       13:38

Melody  20        14:08

Hannah  20/s    15:13

Alix    20/s         15:15

Anne  20           16:30

Betsy  20/s        17:24

Comp

Gritter

Clayton  255/265/√/12:44@20#/30-25.5-15.5.10

Jake       235/265/X/X

Kat         115/125/√

Carole    140/110/√/15:11@14#/30/20-10/20-10

Mike        240/255/√/11:28@20#/30-30-30

Todd       315/275/√/13:20@20#/30-30-30

Steven    215/175/√

Shawn    185/175/√

Van         225/225/√/30-30-22.8@20#