10/23/2014 BackSquats, Slamballs/Tire Flips

Posted on Oct 22, 2014 in GRIT by crossfitgrit Comments Off on 10/23/2014 BackSquats, Slamballs/Tire Flips

Fitness

A.  Backsquats 3 reps x 5 sets, Start @ 50% 1rm or 95/65 and up

B. 20-15-10-5

Slamballs

Air Squats

2 Tire Flips bt each set 600/400/150

Pair up on tire flips if you need to.
Competition

C. Handstand Pushup work, work on kicking up, handstand holds, pressing to 2-3 mats, or in Pike on Box

A. Power Clean, 5 TnG reps per minute x 5 minutes – 60%1 RM

B. Power Clean, 3 TnG reps per minute x 5 minutes – 70%

C. Power Clean, 2 TnG reps per minute x 5 minutes – 80%

D. HSPU, 2 strict reps per minute x 10 minutes, add depth if needed

E. Tire Flips, 2 mins of Max Flips at 600/400 Flip then goto other side and flip back

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