2-10-14 – CrossFit DGA
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9
Feb

2-10-14

DGA!!!! I hope that everyone had a great weekend!!! We have put together a small video to show how we prep our food for the week. If you need some help please let us know.

 

Fitness:

A. CGBP 5-7 x 4 @ 30×1 rest 2 min
B1. BB Upright Row 8-10 x 3 @ 31×1 rest 30 sec
B2. Pullup 5-7 x 3 @ 31×2 rest 1 min
B3. (Females Only) DB SA Bicep Curl 5-7 x 3 @ 3010
+
250m row
20 KBS 53/35
rest 60-90 sec x 5
looking for a 2:1 work;rest ratio

Competition:

A. Back Squat 2-2-1-1-1 rest 3 min
B. PC+ 2 PP x 4 rest 2 min
+
12 min AMRAP
10 Hang Squat Clean 135/95
10 Hang Squat Clean 155/105
10 Hang Squat Clean 175/115
10 Hang Squat Clean 195/135
10 Hang Squat Clean 215/ 155
AMRAP Hang Squat Clean 235/175

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