11/7/2014 1RM Hang Squat Clean/Tabata Time

Posted on Nov 6, 2014 in GRIT by crossfitgrit Comments Off on 11/7/2014 1RM Hang Squat Clean/Tabata Time

Fitness

A. Build up to a HEAVY 1 RM Hang Squat Clean, Jerk it if you want to 🙂

B. Tabata 6 rds of each 20 sec on/10 sec off (9min total time)

Burpee to Plate Touch

Box Jumps/Step Ups 24/20

Hand Stand PushUps/Front Plank Shoulder Taps(2ct)

Competition

A. High Hang Squat Clean, 1 rep per minute x 5 minutes

B. Above Knee Hang Squat Clean, 1 rep per minute x 5 minutes

C. Squat Clean, 1 rep per minute x 5 minutes

D. Clean and Jerk, 1 rep per minute x 5 minutes…GET HEAVY!

* All tough sets for A/B/C – increase as the barbell moves positions

Fitness

Gritter

Anne 125

Blake 125

Bryan 135

Burton 225(pr) 125

Butler 135

Colt 185

Craig 175 105

Dara 45

Don 185

Ewell 125

Laura 105 √

Melissa 115

Scott 155 √

Van 185 √

Whitt 205

Comp

Gritter

Mike 185/245/

Lori 105/125/130

Kat

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