4-10-15 – CrossFit DGA
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9
Apr

4-10-15

Ok guys here is the link to the mobility seminar on May 23. We will start around 10 am. We will take a lunch at 12 and should be finished up around 2. If you are following the competition blog then you absolutely have no excuse NOT to be at the gym for this event. Please remember you may invite friends or family. This will be  GREAT resource for all of us. If you have questions please feel free to contact myself or Mike. **Lunch will be catered**

Here is the link again just in case, DGA Mobility Seminar

Fitness:

A. Front Squat 4-3-2-1 rest 90-120 sec
B1. Strict Pullup (Wtd) 3-5 x 4 @ 30×1 no rest
B2. Sled Push (heavy but fast) x 4 no rest
+
4 rounds for time
15 Wallballs
5-7 Strict T2b
200m run/row

+
BB OH Carry Length of parking lot x 2 (HAP) “Clean Grip”

 

Competition:

A. Front Squat work to a heavy triple in 5 sets @ 31×1 rest 2-3 min **try and go heavier than last week**
B. Wtd Pullup 5-7 x 4 @ 41×1 rest 2 min
+
5 sets
300m row
4 MU or 6-8 C2b Pullups
8 UB OHS 115/75
rest 3 min

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