4-4-14 – CrossFit DGA
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3
Apr

4-4-14

Now that the Open is officially over with I just wanted to say congratulations to everyone who competed. I feel that it was a great experience for everyone and it provided great insight into our strengths as well as our weaknesses. I am looking forward to working on my weaknesses with all you. If you need help with anything please let myself or one of the coaches know. See you tomorrow!!!

Fitness:

A1. CG BP 10-12 x 4 @ 30×1 rest 1 min
A2. Strict Pullups AMRAP X 4 rest 1-2 min
B1. Pendlay Row 8-10 x 4 @ 30×2 rest 30 sec
B2. (Females Only) DB SA Bicep Curl 12-14 x4 @ 3010 20 sec rest
+
EMOM 16 min
Even-5 Thruster 115/75
Odd- 3-7 T2B

 

Competition:

Snatch Technique
+
A.Snatch (1+1) x 5 rest 2-3 min
B. Back Extensions 12 x 4 @ 2020 rest as needed
+
4 rounds @ 90%
200m row
15 wallball
6 UB T2B
20 DU

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