9/15/2014 Backsquats…KB Swings, Goblet Squats

Posted on Sep 15, 2014 in GRIT by crossfitgrit Comments Off on 9/15/2014 Backsquats…KB Swings, Goblet Squats

Fitness

A.Backsquats 8-6-4-2-1

NOT 1 RM, but HEAVY

B. 1200/1000m Row Buy In

50 KB Swings

50 Goblet Squats

200m Run if you Break and after each element

Competition

A. Deadlift cluster, 1.1.1 x build to a tough set

B. BB (45#)Reverse lunges on/ 45lb plate @ 10X1, 4-6/leg, 4 sets

C. 3 sets @ high effort

5 Unbroken Bar MU’s
7 Burpees
300m Row
– rest 2 min b/t sets
+ 
rest 5 min b/t sets
+
3 sets @ high effort

12-15 Kipping HSPU
10 Toes to Bar
AirDyne, 30 sec @ 90% effort
2 min rest

Fitness

Gritter                   Runs

Anne         175#     4

Ashleigh     15#      3(15/AS)

Bryce         95#      3(26)

Buddy       235#     5

Cameron    55#     3(26)

Colt          235#     5

Dara         20#       Row/50kb@15#

David        165#     8

Erin           195#    7

Ewell         135#    5

Faulkner    255#    5

Geer      35depth    4(26)

Greg         225#     6

Hannah      80#      2(26)

Jacob        285#    4

Jeff             /         4

Kathy        125#     4

Kelly OH    155#     3

Krista        95#      6(26)

Marcos      145#    6

Miranda L  105#    5   

Mitchell     225#     6

Phil           135#     2

Ryan         275#     6

Scott        205#     5

Seth         205#     3

Sixone      145#     6

Sophie       80#      5(26)

Tyler         255#     6

Comp

Gritter       A  /  B  /  C¹   C²

Todd         355/65/6:53¹ 5:22²

Charlie      315/65/√

Carole       195/45/√

Kat           205/45/√

Clayton     355/45/√

Hal

Van

Steven G

Jennifer

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