2-12-14 – CrossFit DGA
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11
Feb

2-12-14

Fitness:

Row 500m @ 90%
males rest 2 min; females rest 2:30 x 4
+
4 rounds
12 pushups @ 3010
8 BB/ Pendlay Row @ 3112
20 DB OH Walking Lunge(heavier than last week)
+
DB Powell Raise 10-12 x 4 @ 3010

Competition:

AD 30 sec @ 90%
30 sec rest/walk
x8
rest 3 min x 3
+
@ 90%
4 rounds of Cindy
row 1k
4 rounds of Cindy
Cindy=
5 Pullups
10 Hand Release Pushups
15 Airsquats

**If we have more than six competition athletes we can use a rower and sub for the AD. Since we only have 3 AD’s we will only be able to rotate 6 through to get the aerobic responses that we are looking for.

 

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