6/10/2014 Jakes B-Day=KING KONG…Fitness HPC/PP/Run…Heavy Comp

Posted on Jun 10, 2014 in GRIT by crossfitgrit 0 Comments

Happy Birthday Jake!

He wants KING KONG

3 RFT

1 Deadlift 450#

2 Muscle Ups

3 Squat Cleans 250#

4 Hand Stand Pushups

Fitness

10-1/1-10

Hang Power Cleans (Baller 135/85, RX 95/65)

Push Press

200m Run

10 HPC-1 PP-200m Run

9 HPC-2 PP-200m Run

8 HPC-3 PP-200m Run…

Competition 

A. Quickly build to a 1 RM Full Snatch

B.  Squat Clean + Split Jerk 1.3  build to a heavy set.

Squat Clean+ Split Jerk+ Split Jerk + Split Jerk

C. Squat Clean Front Squat 2.1 Build to a heavy set.

Squat Clean, drop-rest 5 sec, Squat Clean + Front Squat

try and hit 85%+ of you 1 RM Squat Clean

D. Below the Knee Hang Squat Snatch + Snatch Balance 1.1 x 10 EMOM

all at 95/65

E. 10 sets of 90 sec Airdyne. 45 sec 75%/45 sec 50%

Fitness

Gritter

Jake *KING KONG*   9:14

Erin        85   18:45

Carole    85   25:42

Shawn  135   26:02

Jacob    135   27:20

Miranda  85   28:15

Anne     85     28:25

Hal       RX      13:40

Scott    RX      16:34

Jenny   RX      18:25

Marcos  RX     18:30

Caroline  RX   18:44

Greg H.  RX     18:51

David   RX       19:02

Seth     RX      19:50

Craig    RX      19:57

Jessica  RX     22:01(kid min 3min)

Couch   RX     22:05

Katie    RX      22:06

Ryan    RX       22:17

Bryan   RX       22:29

Lane    RX       23:27

Steve S.  RX    23:27

Laura   RX       23:50

Mandy   RX      24:12

Josh Y.  RX      24:22

Jeff       RX       25:27

Millie     RX       26:03

Mitchell  95/65  22:15

Richard F.   65   17:00 *Pukie*

Steven B.   65   17:53

Chase      65     18:42

Erin        45       22:08

Richard M.         25:08(row100m/20db)

Sydney              15:30(row100m/10db)

Comp

Gritter

Greg

Alix

Kat

Mike K.

Van

Nat

Steven G.

Buddy

Eleanor 105# SQ CL PR