2-24-15 – CrossFit DGA
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23
Feb

2-24-15

Fitness:

A1. RFESS 8-10 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 (3-4 Pullups)
3 min- 8-10 Wallballs

 

Competition:

A. Power Snatch 2-3 EMOM for 8 min @ 78% of 1 RM
+
12 min AMRAP @ Open Pace
4 HSPU
5 Pistol per leg
6 Power Clean 165/115

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