4-24-14 – CrossFit DGA
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23
Apr

4-24-14

Fitness:

A. Deadlift 4-5 x 4 @ 3010 rest 2-3 min
B. BB Front Rack Lunge 5 each leg x 4 (HTLW)
+
5 min AMRAP @ 90%
15 wallball
5 PC 135/95
rest 3 min
5 min AMRAP @ 90%
10 Burpee
5 Box Jump Overs
3 min rest
5 min AMRAP @ 90%
15 wallball
5 PC

 

Competition:

A1. CGBP 6-8 x 4 @ 30×1 rest 1-2 min
A2. Pendlay Row 4-5 x 4 @ 30×2 rest 2 min
B. BB Front Rack Walking Lunge 6 per leg x 4 rest 1-2 min
C1. 7 Front Squat- add #10-#20 every set- Start at 135/85 rest 1-2 min
C2. 3/7 Strict Pullups rest 1 min

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