10-21-14 – CrossFit DGA
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20
Nov

10-21-14

Fitness:

A1. Front Squat 6-8 x 4 @ 10×1 rest 1-2 min
A2. Babell OH Carry 150′ x 4 60 sec rest
+
(Teams of Two)
90 DU
45 Hang Clean (must be alternating) #115/80
20 Calorie Row

**Add 2 calories everytime the bar is dropped

 

Competition:

A. Deadlift 1-2 x 5 @ 31×1 rest 2 min
B. 2 Push Jerk + 1 SJ x 5 rest 2 min
+
EMOM for 16 min
3-5 HSPU (you may use a deficit this week)
3 Hang Power Snatch

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