11-4-14 – CrossFit DGA
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3
Nov

11-4-14

Fitness:

13 min AMRAP @ 80%
10 Hand Release Pushups
15 KBS
20 DU’s
rest 4 min
13 min AMRAP @ 80%
4 Wall Walks
250m row
10 OHS 75/45 (from the floor)

 

Competition:

A. Press 10-12 x 4 @ 21×1 rest 2 min
+
5 sets
8-12 Pullups (C2b)
30 UB DU
7 Power Snatch
rest 2:00
Using numbers from last week
*males add 1-2 pullups, females add 1
** add 5-10 lbs to the weight of the power snatch

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