1-12-15 – CrossFit DGA
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11
Jan

1-12-15

This Saturday 1-17-15 we will be doing an “Open” prep class. This is open to all members who are thinking of competing in the Open. This Saturday we will only be working on Snatches. If you are planning on doing the Open or just would like to get better at snatches we encourage you to try and make it. All coaches will be at the gym. We look forward to seeing all of you on Saturday @ 930a.

Fitness:

A1. Goblet Squat 8-10 x 5 @ 20×1 rest 60 sec
A2. Strict Pullup 4-5 x 5 @ 21×2 rest 60 sec
+
4 sets not for time
Sled Push 150′
5 Power Cleans
14 Wtd Stepup (7 per leg)

 

Competition:

A.Back Squat 2-2-2-2-2 x 3 rest 20/ rest 2-3 min
B. HSPU 2-3 Strict + 4-5x 4 Kipping rest 2 min
+
3 sets @ 80%, 90%, 100%
15 calorie row
20 Burpee
25 Box Jump Step downs
10 T2b

rest 3:00 after set 1
rest 3:30 after set 2

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