4-7-14 – CrossFit DGA
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6
Apr

4-7-14

Hey DGA!!!! I hope everyone had a nice spring break!!!! It is going to be a great week of training

 

Fitness:

A1. Shoulder Press 10-12 x 3 @ 3111 rest 1 min
A2. Pullup 5-7 x 3 @ 31×1 rest 1 min
A3. (Females Only) DB SA Row 10-12 x 3 @ 3010 rest 30 sec
B1. FC 300′ x 4 no rest
B2. BB OH Carry/Walk (HAP) 300′ x 4
+
10 Push Press 95/65
350m row
Males rest 1:30; Females rest 2:00 x 4

**Notes- If it is raining tomorrow we will skip the outside exercises and make them up later in the week.

 

Competition:

A. Back Squat 8-10 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 10 min
3 Cleans @ 75% of 1 RM
+
4 rounds @ 90%
7 Power Clean 155/95
5 Shoulder to OH

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