4-3-15 – CrossFit DGA
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2
Apr

4-3-15

Fitness:

A. Front Squat 5-4-3-2-1 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
10 OHS 95/65
200m run
**Increase reps of OHS by 2 every round
+
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
B. Good morning 5-7 x 4 @ 41×1 rest 2 min
+
For time
MU 8-6-4
OH Walking Lunge w/ fat Bar 60′ #105
or
For time
Front Squat #115
Burpee C2b Pullup
12-10-8-6-4

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