10/10/2014 DU/Goblet Squat EMOM then 3 rd

Posted on Oct 10, 2014 in GRIT by crossfitgrit Comments Off on 10/10/2014 DU/Goblet Squat EMOM then 3 rd

Fitness

A. Backsquats 10 reps x 3 sets start 40% 1 RM go up

B. EMOM

10 Double Unders/30 Singles

1 Goblet Squat 53/35

***Add 1 Goblet Squat each min***

Once you can no longer complete squats start:

C. 3 Rounds at 75% Effort not for time

10 Toes to Bar

200m Run

Competition

A. Backsquats 15 reps X 3 sets Start at 40% then 50% then 60%

B. Power Clean to Overheard 1 rep every 30 sec for 15 min (30 reps) at 70% 1RM

C. 1000m Row at 1:55-2:05 men/2:10-2:20 women pace

Fitness

Gritter

Craig        44      13

Dara         26/s   10

David        53      11+9

Don           53/s   8+2

Erin           35/s   10

Faulkner    53/s   15+9

Jeff            53/s   11+3

K-Rev        26/s   10+7

Katy          35/s   11

Kelly OH    35      15

Miranda 35/du/s  12+8

Natalie  26/44/26  29:32

Nicole        26/s   13

Scott  44/75/53   27:40

Seth          53      12+5

Sophie       35/s   18+15

Van                     27:55

Comp

Gritter           A.                  B.          C.

Clayton    140/175/205       170

Carole       70/90/105           95         4:12

Hal

Mike

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