12-9-13 – CrossFit DGA
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8
Dec

12-9-13

Fitness

A. Back Squat 5-3-2-1-1 @ 20×1 rest 2-3 min

B. Thruster 4-4-4 rest 2 min

C1. DB BP 4-5 x 4 @ 3010 rest 20-30 sec

C2. Supinated Pullups 4-5 x 4 @ 31×2 rest 1 min

+

7 Sled/Prowler 110/70

 

Competition:

A. Hang Snatch Below Knee 5 x 2 rest 2-3 min

B. OHS 5 x 2 @ 21×1 rest 2 min

C1. Dips 4-5 x 4 @ 3111 rest 30 sec

C2. Inverted Ring Row 4-5 x 4 @ 31×2 rest 1 min

+

4 rounds for time

5 Deadlift 275/155

8 Burpee Box Jump 30″/24″

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