9/5/2014 1RM Front Squats…15EMOM

Posted on Sep 4, 2014 in GRIT by crossfitgrit Comments Off on 9/5/2014 1RM Front Squats…15EMOM

Fitness

A. Front Squats, Build to a 1RM

B.  15 EMOM 30sec ON/30 sec Off

5 Pullups

Max reps Clean and Jerk  75% 1 RM 

***You have 30 sec to perform 5 Pullups then Max number of Clean and Jerks***

Record you C n J each round

C.  100 Flutterkicks 2ct…20 Mountain Climbers (1ct)every time you break Flutterkicks

Competition

A. Hang Power Snatch, 4 reps every 60 sec for 8 sets – all @ 70%

B. Power Clean.Squat Clean. Front Squat. Split Jerk, 1.1.1.1 – build to a moderate set 

C. AMRAP in 10 minutes

3 Squat Snatch – @ 85%

3 Bar MU’s

Fitness

Gritter          A      B

Anne      170(10)  28@90

Bryan          155   35@95

Bryce            95   21@65

Burton         215   18@135

Celeste        125   38@75

Cliff             205   40@135

Craig           205   22@135

David          215   24@135

Faulkner      235   36@135

Garret         215   28@125

Kathy          125   38@75

Kelly OH      155   23@100

Laura           130   31@75

Marcos    255(25) 24@135

Scott           185   45@125

Seth            185   25@135

Comp

Gritter       A   /   B   /   C

Brantley    95,115/185

Kat

Charlie      115/155

Carole         65/120/75@4+2/PUdips

Todd          135/225/4@165

Mike K        125/185

Brenton      135/225

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