3-31-14 – CrossFit DGA
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30
Mar

3-31-14

DGA!!! The Open has come and gone and now it is time to get back to training. We will start a new strength cycle this week. However, if you feel blasted from the Open I strongly encourage you to take a couple of days off from lifting anything heavy.

We will finish up with the floors on Wednesday. Thank you for being patient!!! It’s going to be a great week at DGA!!!!

Fitness:

A1. Shoulder Press 10-12 x 4 @ 3111 rest 1 min
A2. Pullup 5-7 x 4 @ 31×1 rest 1 min
A3. (Females Only) DB SA “Static” Row 12-14 @ 3010 rest 30 sec
B. FC 160′ x 4 no rest
C. BB OH Carry/Walk (HAP) 160′ x 4
+
Optional
3 rounds @ 90%
25 KBS
7 T2B

 

Competition:

A. Back Squat 10-12 x 4 @ 32×1 rest 2-3 min
B. Wtd Step Up 8-10 x 3 rest 30-60 sec (no pushoff)
+
EMOM for 10 min
3 Clean @ 70% of 1 RM
+
EMOM 12 MIN
Even-10 UB Push Press
Odd- 12-14 UB KBS

**No more than 20-25 seconds of work on the EMOM’s.

 

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