4-17-14 – CrossFit DGA
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16
Apr

4-17-14

Fitness:

A. Deadlift 4-5 x 4 @ 3010 rest 2-3 min
B. BB Front Rack Lunge 5 each leg x 4 (HTLW)
+
AFAP
5 HPC 95/65
5 NPBBJ
10 KBS
rest 2-3 min x 5

Notes- During the first round, if this work takes less than 40 sec then rest 2 min. If you go over 40 sec rest 3 min. Rest the same amount of time for every set.

Competition:

A1. CGBP 8-10 x 4 @ 30×1 rest 1-2 min
A2. Pendlay Row 6-8 x 4 @ 30×2 rest 2 min
B. BB Front Rack Walking Lunge 7 per leg x 4 rest 1-2 min
+
12 KBS
10 Burpee
rest 1 min x 5

Notes- For the row make sure that your torso stays parallel to the floor. The torso should not move during the movement. Do not go so heavy that you cannot keep the torso from moving.
All rounds should be close to the same for the conditioning.

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