4/3/15 Front Squats and 3 rd FAST!!! Comp has AM and PM SESSION

Fitness

A. Front Squat (from floor) 3 reps x 5 sets start light and work up to moderate

B.  3 rds at 97% EFFORT

10 Pullups

15 Burpees

20 Goblet Squats 44/26 (light and FAST)

300m Row

rest exactly 3 mins

Competition

AM Session

A. Push Press, 2 reps x 5 sets, 3min

B. Power Clean. Squat Clean. FS 1.1.1 x 4 sets, 3 min – moderate 40/50/60/70% 1 RM Power Clean


C. Back Squat, 20-15-10-5 – start heavy and reload per set, rest 3 min b/t sets…40/50/60/70%

 
PM Session

3 sets @ 97%:


10 Kipping Pull-Ups

15 Burpees
20 Goblet Squats – 35lb/26lb KB (fast)
300m Row

Rest 5min after each round

Fitness

Gritter

Van  RX              14:23

Scott  RX            15:36

Burt  RX             15:46

David  RX           16:55

Jacob  RX            17:03

Marcos  RX          17:08

Anne  RX             17:21

Clayton  RX         17:52

Brantly  RX          18:29

Bryan  RX            19:02

Blake  RX            19:43

John 18               16:49

Miranda  26         16:49/ A.110

Sydney  18         16:49

Chad  35            17:23

Alice  26             17:45

Misty  18             17:49

Katy  26              17:56

KRev  18             18:05

Nicole  26            18:10

Dara  18              18:23

Jeff  44                19:18

Bobby  35            20:03

Betsy  26             21:01

Comp

Gritter

Carole

Ryan

Todd

Colt

Lori

Bekah


About the Author

crossfitgrit



Comments are closed.