2-18-14 – CrossFit DGA
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17
Feb

2-18-14

A few things…

1. If you have your auto draft information filled out please get that back to us as soon as possible.

2. We have Quest Protein Bars. They make a great snack. Please do not use them as meal replacements. You still need real food

3. The OPEN starts next Friday

 

Fitness:

A. Front Squat 4-5 x 4 @ 32×1 rest 2-3 min
B. Thruster 4-4-4-4
+
5 rounds @ 90%
10 H/R pushups
12 Wtd Stepups(tough) “6 each leg”
14 KBS

 

Competition:

A. Power Snatch 2-2-1-1
+
EMOM 16 min
even- 15 sec sprint on rower @ 95% “aerobic pace”
odd- 3 power snatch (heavy/tough)

 

**Notes- Think “Open” weight for the power snatches

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