11-10-14 – CrossFit DGA
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9
Nov

11-10-14

Fitness:

A. Back Squat 6-8 x 4 @ 20×1 rest 2-3 min
B. Barbell Front Rack Stepup 5-6 per leg x 3 rest 30 sec b/n legs
+
400m run
Then
6 rounds
12 Wallballs
6 Power Clean and Jerk 135/95

 

Competition:

A. Back Squat 3-4 x 5 @ 10×1 rest 2-3 min (focus on speed; no pausing)
B. CG BP 6-8 x 4 @ 21×1 rest 2 min
+
5 rounds for time
7 Burpee Box Jump 24/20
5 Squat Clean 155/105

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