6-20-14 – CrossFit DGA
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18
Jun

6-20-14

This is Fridays workout. Be sure you are looking at the right date. Have a great weekend!!!!

 

Fitness:

A. Front Squat 3-4 x 5 @ 31×1 rest 2-3 min
B. Hang Clean 2-2-2-1-1 rest 2-3 min (High Hang or Mid Thigh)
+
4 rounds @ 80%
4 TGU Per Side (Challenge youself)
1 Sled
3/5 strict pullups (Touch as high as you can on the chest)
300m row

 

Competition:

A.Back Squat 2-3 x 5 @ 21×1 rest 3 min
B.Power Snatch 1-1-1-1 rest 2 min
+
EMOM for 14 min
Even-2-3 HSPU
Odd- 4 Cleans @ 68% of 1 RM

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