3-24-14 – CrossFit DGA
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23
Mar

3-24-14

The Open will be coming to a close this week. It has been an exciting and eventful 5 weeks. I hope that everyone has learned a little about themselves over the last 5 weeks. We will start back “regular”(accumulating strength) training next week. If there is something that I can do on my end to make you a better athlete or to provide you with a better service please let me know. Everyone has something specific that need to work on, so be sure to let myself or another member of our staff know if you need help with something. As always, thank you for trusting me with your fitness. I am so thankful to be a part of this gym. See you tomorrow!!! DGA Everyday!!!!

Fitness:

A1. Shoulder Press 8-10 x 4 @ 3111 rest 1 min
A2. Pullup 4-5 x 4 @ 31×2 rest 1-2 min
+
Work to a 3RM Thruster in 5 sets
+
500m row
20 KBS
rest 2 min x 3

Competition:

Repeat 14.4
or
A. Power Clean 2-2-2-2 rest 2 min
+
5 rounds @ Open Pace
5 Deadlift 275/155
5 Bar Over Burpee

 

 

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