2-17-15 – CrossFit DGA
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16
Feb

2-17-15

Fitness:

A1. RFESS 10-12 x 4 @ 3010 rest 30 sec, rest 1 min
A2. Pushups 10-12 x 4 @ 3010 no rest
+
EMOM for 18 min
1 min-3-4 Power Clean-perfect technique
2 min- 8-10 @ 31×3 supine ring rows
3 min- 25 sec row for max cals

 

Competition:

A. Power Snatch 2-3 EMOM for 8 min @ 75% of 1 RM
+
For time
14 HSPU (no more than 3 min of work)
80 DU
60 Wallball
40 Burpee to 6″ target
14 HSPU

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