1-20-15 – CrossFit DGA
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19
Jan

1-20-15

Fitness:

A1. Strict Shoulder Press 5-7 x 4 @ 31×1 rest 60 sec
A2. SA DB Row 7-9 x 4 @ 31×2 no rest
B1. Sled (Fast turnover) x 5 no rest
B2. 7 Up downs or 12 Burpee x 5 no rest
B3. Farmer Walk 150′ x 5 no rest

 

Competition:

EMOM for 14 min
Even-2 DL + 2 PC #95-135/185-205 (Use pronated grip for the DL) (Increase weight from last week)
Odd- 30-35 UB DU
+
EMOM for 14 min
Even- 4-5 Front Squat 155/105
Odd- 4-5 C2b Pullup/2-3 MU

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