4-20-15 – CrossFit DGA
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19
Apr

4-20-15

Fitness:

A1. Back Squat 6-8 x 5 @ 42×1 no rest
A2. Strict Supinated Pullup 2-3 x 5 @ 31×2 rest 90 sec
+
4 sets
2-3 Strict Pullup (Pronated)
7 HPC 115/75
200m run/row
Females-rest 1 min after each set
Males- rest 2 min
+
5 Sleds “Fast” no more than 18-20 sec of work

 

Competition:

A. Snatch(Squat) from Blocks x 4 (Bar should be right above knee before starting) rest 2-3 min
B. Back Squat 5 sets x 3 reps @ 42×1 rest 2-3 min
+
10 min @ 80%
5 (Wtd) Burpee Box Step Overs 20″
30 UB DU
5 HC #135/95
rest 4 min
10 min @ 80%
4-5 HSPU or 2-3 Wall Walks
10 BJSD 24/20
12 Wallball

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