10-9-14 – CrossFit DGA
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8
Oct

10-9-14

Fitness:

A1. Shoulder Press 5-7 x 4 @ 4112 rest 30-60 sec
A2. DB Row 5-7 x 4 @ 3112 rest 20 sec, rest 45
+
Shuttle run AFAP
rest 20 sec x 7
rest 2 min x 2
+
4 rounds @80-90%
7 Power Clean and Jerk 135/95
5 T2b

 

Competition:

A. Power Snatch work to a tough single in 10 min- Perfect form
+
250m row
15 KBS 2pd/1.5
25 Burpee
15 KBS
250m row
rest 12 min x 3

absolutely no pacing here. all out efforts

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