11-25-13 – CrossFit DGA
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24
Nov

11-25-13

Schedule for the week

Mon-Wed; Normal Classes

Thur- Closed

Fri- 2-3 morning classes depending on level of interest

Let’s make it a great week!!!! Dress Warm

 

Fitness:

A. Back Squat 3-3-3-3 @ 20×1 rest 2-3 min

B. Thruster 5-4-3 rest 2 min

C1. DB BP 8-10 x 4 @ 3010 rest 30 sec

C2. Suppinated Pullup 6-8 x 4 @ 31×2 rest 1 min

+

250m row

25 wallball

rest 1 min x 3

Competition:

A. Hang Snatch “Mid Thigh” 2-2-2-2-2

B. OHS 7 x 2 @ 21×1 rest 2 min (from racks)

C1. Dip 6-8 x 4 @ 3111 rest 30 sec (No Rings)

+

25 sec ring rupport

40 sec hollow hold

10 sec T2B hold

x 4

C2. Inverted Row in Rings 6-8 x 4 @ 31×1

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