11/4/2014 BB Lunge Steps/20-15-10-5 KB/Goblet

Posted on Nov 3, 2014 in GRIT by crossfitgrit Comments Off on 11/4/2014 BB Lunge Steps/20-15-10-5 KB/Goblet

Fitness

A. Back Rack Lunge Steps Out n Back 10 reps x 3 sets 45/35 and up lightly

B. 4 RFT

400m Run to start each

20-15-10-5

KB Swings Russian 70/53/44/35

Goblet Squats 

Mountain Climbers (2ct)

 

Competition

A. High Hang Snatch. Above Knee Snatch, 1.1 x 4 sets, 3 min – start heavy

B. Power Snatch, 2 reps @ 85% every 45 sec for a total of 20 reps, (7:30 min)

C. Push Press. Split Jerk, 1.1 x 3 sets, 2 min – start @ 90%

D. Front Squat, 8 reps @ 75% x 3 sets, 2 min

E. Back Rack Walking Lunges, 30 steps x 3 sets, 4 min 45/35 and go up lightly

Fitness

Gritter

Steven B  44   12:30

Garret      53   12:45

Bre           35   13:08

Scott        53   13:12

Ewell        44   13:34

Celeste     35   14:34

Kelly OH   35   14:50

Seth         70   14:57

Craig St    44   14:59

Bryan       53   15:15

Colt          70   15:19

Dara   26/200  15:45

Marcos      53   15:58

Laura        35   16:59

Stephen W 44  17:00

Michelle     15   17:02

Chad         44   17:21

Cameron    17:38 35/26/row

Nicole  35/row  18:03

Jacob        70   18:05

Anne         44   18:35

Lane          53   19:15

Alix            35   19:17

Kristy         35   20:10

Bryce         26   20:27

Geer          35   22:40

Phil            35   22:50

Don           53   24:55

Jason  26/200   25:50

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