2-12-15 – CrossFit DGA
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11
Feb

2-12-15

Fitness:

A1. Barbell Row with Axle (fat bar) 8-10 x 4 @ 3010 rest 20 sec
A2. KBS 12-15 x 4 rest 2 min
+
4 rounds for time
8 Hang Power Clean 115/75
12 Wallball
5 Strict Supinated Pullups

 

Competition:

A. Snatch Grip Deadlift+ Snatch Pull 2.2 x 3 (3 pauses shin,below knee, above knee)rest 20 sec in between each lift, rest 2 min
** perform 2 reps of snatch grip deadlift, then 2 snatch pulls

For time
12 HSPU
12 power clean 155/105
20 Walking Lunge 155/105
12 Power Clean 155/105
12 HSPU

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