2018 Granite Games Qualifier Workout 2

Saturday Jun 16 2018


Make sure to catch Josie on the platform today at the USA Weightlifting 2018 Youth Championships today starting at 11:55am in the U15, 48kg bracket on the Blue Platform at this link https://www.teamusa.org/USA-Weightlifting/live. Looking forward to seeing Josie smiling when she stands that barbell up!
Please join us this morning for our weekly free workout at 8:15am. We encourage every single person out there to come out and participate. CrossFit changes lives and it most certainly can change yours too.
Have a great Saturday!
1.) 2018 Granite Games Qualifier Workout 2
20-18-16-14-12-10-8-6-4-2
Wallballs 20/14lb
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Choose 1 extra credit
*2.) 20 Overhead Squat @ approx 70%, cap 12 minutes
*3.) AMRAP 5
10' Standing Sled Pulls 200/100lb, use sled with rope attached
*4.) 4 minute Deadlift Ladder 
20 reps 135/95lb
15 reps 225/155lb
10 reps 315/225lb 
5 reps 405/285
Max Effort reps 495/345
*5.) 5 rounds
20 second High Ring Holds
*6.) 100 Hollow Rock, every time you break flip over and complete 30 second superman
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5x215 DL, 115 20 rep OHS
9:35 (toes to bar need cycling work), 4) got to 405# (no go), 4rds 4FS & 4BS 225#
Community WOD w/Lauren & Jamie
See you all in two weeks CFGB fam!
7:42 unbroken
DL 95#-205# got through the 5s, barbell things
Community with Mom and Sisters
7:13? for WOD (coulda woulda shoulda gone a lot faster). Better luck next time! Full day at the ballpark (10:00a-10:00p) woof
145# for OHS Also did community wod with team Foley. πŸ‘ŠπŸΌπŸ€™πŸΌ
Community WOD
95# OHS, deadlift ladder competed 2/10 reps @ 225#; 5 minute sandbag hold unbroken @ 100lbs; 5 bench press/5 box jumps 85#/30”
OHS 105# - 2:48, DL Ladder 2 Rep at 285#, HSPU/HSW prac.
6:40 UB (Distance between wallball station and pull-up bar could be shortened next time.)
*2.) 20 reps of 205# overhead squats completed in 2:15 (7-7-6). *4.) 20 UB, 15 UB, 3-3-4 @ 315# / Had 1:15 for 405# but failed. 5 minute sandbag hold @ 150# from yesterday completed UB. *2.) from Wednesday complete with 200# bench press for 5s and 36" box jumps. Hiking @ Fonferek's Glen with Laura. Mr. Golf driving range. Explored South Bay Marina. Bike ride on the East River Trail (Saved the life of a duckling!) Heavy bag boxing workout!
2:26 20 OHS (120#). 10/10 DL at 225 with 30 seconds left.. then hit 300# (15# PR yay).
ALL the knee & shoulder therapy (BFR & Mobility).
500m swim in Cincy
Man, I need to close the gap on this skill. Help!