11/13/2014 1000mRow/Repeat Sprints

Posted on Nov 12, 2014 in GRIT by crossfitgrit Comments Off on 11/13/2014 1000mRow/Repeat Sprints

Fitness

A. 1000m Row FOR TIME!  Hit a great pace and CRUSH THIS!

B. Repeats

800m Run,  Rest 2 min,  400m Run,   Rest 2 min,  800m Run

C. 3 rds of 

25 Abmat/15 GHD

5 Super slow strict L-sit leg raises

Competition

A. Power Snatch Cluster, 1.1 x 4 sets, 2 min – increase each set

B. Squat Clean. FS. Split Jerk 1.1.1 – build to a heavy single – no failing

C. 20 minutes EMOM
1st – 6-10 Kipping C2B Pull-Ups
2nd – 4-6 Kipping HSPU @ 4″/2″/Floor, Pick depth you can
+
rest as needed
+
Row, 3000m @ easy recovery pace (If you get Time)

Fitness

Gritter

Anne       4:14.0/15:11(19:25.0)

Betsy       4:57.7/20:15(25:12.7)

Blake       4:11.4/16:06(20:17.4)

Bre          4:46.7/12:35(17:21.7)

Bryan      3:40.2/12:58(16:38.2)

Bryce       5:11.6/18:20(23:31.6)

Craig St    3:38.4/13:22(17:00.4)

David       3:54.3/14:04(17:58.3)

Don         4:15.9/15:14(19:29.9)

Ewell       3:54/12:16(16.10)

Garret     3:40.5/12:18(15:58.5)

Geer        4:49.0/17:38(22:27)

Hollie       4:12.0/14:00(18:12.0)

Jacob       3:44.1/14:22(18:06.1)

Jeff          3:57.5/15:56(19:53.5)

Jessica     4:04.9/14:08(18:12.9)

Kelly OH   4:17.1/13:23(17:40.1)

Lane        3:48.7/14:45(18:38.7)

Laura       4:32.6/15:33(20:05.6)

Marcos     3:48.8/13:07(16:56.8)

Melody     4:27.4/13:56(18:23.4)

Phil          5:06.1/13:46(18:52.1)

Russell     2:32.6(500)/13:17(15:49.6)4×200

Ryan        3:24.9/12:49(16:13.9)

Robin       4:22.8/17:56(22:18.3)

Scott        3:35.9/12:25(16:00.9)

Sophie      4:18.8/13:12(17:30.8)

Stephen   4:28.2/17:10(21:38.2)

Comp

Gritter

Clayton   115-165/265/12min

Kat          75-95/125

Carole      75-85/125/√

Todd        185/255/10@10/6

Mike K     165/235/20@6/6/2000m

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