10-14-13 – CrossFit DGA
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13
Oct

10-14-13

Just a couple of things before we get started this week. Every Friday for the next three weeks we will all be doing the same workout. The OC Throwdown¬†starts Tues Oct. 15. It is scored just like the Open. So get your quads,biceps, and glutes ready….Going to be an awesome week. DGA Everyday!!!!

Fitness:

A. Back Squat 6-8 x 4 @ 3011 rest 3 min

B1. RFESS 4-6 x 4 @ 3010 rest 30, rest 1 min

B2. Pullup/ P-Pullup 2-3 x 4 @ 3112 rest 1-2 min

C. DB Kneeling Torso Row 8-10 x 4@ 21×1 rest 30 after each arm

+

FC 150m x 4 rest as needed

 

Competition:

A. HIgh Hang Sntach(from hip)+ Snatch + OHS x 5 rest 3 min( focus on speed under the bar)

B. Snatch Grip DL 3-5 x 4 @ 4010 rest 2 min

+

EMOM for 14 min

Even-7/12 C2B Pull-ups

Odd-6 Bar Over Burpee

+

GHD Back Extension 3 x 20 (2 pause at top, 1 sec at bottom)

 

 

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