2-19-15 – CrossFit DGA
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18
Feb

2-19-15

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
10 Deadlift 135/95
8 Box Jump Step Down
6 Strict Supinated Pullups
**You may only do Box Jumps if you can back squat your BW “3” times. You may sub stepups.

 

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,

4 sets @ 85,90,95, 100
20 Calorie Row
5/10 C2b Pullups
7 Power Snatches 115/75

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