4-21-14 – CrossFit DGA
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20
Apr

4-21-14

Fitness:

A. Back Squat 6-8 x 4 @ 32×1 rest 2-3 min
B. RFESS 8-10 x 3 @ 3010 rest 30 sec; rest 1 min
+
4 RFT w/ 10 min CAP
5 HPC 115/75
6 FS
7 Shoulder to OH
+
Sorenson Hold AMSAP x 3

 

Competition:

A. Back Squat 6-8 x 4 @ 32×1 rest 2-3 min
B. Wtd Step Up 4-5 each leg x 3 rest 30-60 sec (no pushoff)
+
EMOM for 8 min
2 Cleans (as heavy as last week or a little heavier)
+
300m row
5 TnG Power Snatch 135/85
2/7 dips(guys use rings) be sure to lockout completely at top
rest 2 min x 4

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