12/15/2014 Walking Lunges/Deadlifts/CleanNJerks

Posted on Dec 15, 2014 in GRIT by crossfitgrit Comments Off on 12/15/2014 Walking Lunges/Deadlifts/CleanNJerks

Fitness

A. Walking Lunges Back Rack, 10 reps x 3 sets, start light and GO UP!

B. 1000m Row/800m Run Buy In

5-4-3-2-1

Deadlifts

Clean and Jerks

10 Mountain Climbers (2ct)

20 Flutterkicks (2ct)

200m Row/200m Run after each set but not after the 1’s

Weight: 100% Bodyweight/90%/80%…

Pick a Heavy weight that you have to work for!!!

Competition

A. Power Snatch, build to a heavy TnG triple

B. OHS, build to a 1RM – any tempo

C. Push Press. Split Jerk, 1.1 x 4 sets, 2-3 min – all tough sets

D. Front Squat, 3 reps @ 87.5% x 3 sets, 2 min

E. Back Rack Walking Lunges, 10/leg x 3 sets, 2 min 

Go up each Set

You may not get to all of these, spend 10-15 on A/B/C..DO NOT TAKE FOREVER TO MAX!

Fitness

Gritter         A.             B.

Butler         105     155/15:06

Bryan           95     115/16:20

Marcos        105     135/16:31

Charlie S     245     200/16:46

Misty            75     65/16:55

Jason            65    75-95/17:30

Scott            95     145/17:35

Kelly OH       85     105/17:44

Colt           130     185/18:07

Nicole          85     85/18:15

Kathy          75      95/18:17

Joe F            45      75/18:18

Seth             95     155/18:30

Laura            45     65/18:58

Buddy           X      115/19:04

Jeff               65     135/19:35

Faulkner      135    175/20:00

Lane             65     115/20:20

K-Rev            X       65/20:29

Lori        115ohs     115/21:11

Ryan           135     205/21:15

Ashleigh        15     55-20/21:30

Geer              65     85/22:26

Betsy             15     85/23:13

Don              165    145/24:02

Jacob            135     200/26:28

Comp

Gritter     A/B/C/D

Kat          90/115/85,95,105,115/115

Mike K     145/225/205/260

Steven     125/195/155

Hal           125/165/195

---

Comments are closed.