6-4-14 – CrossFit DGA
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3
Jun

6-4-14

I do have a question for everyone that competed in the Open. What movements did you struggle with during the Open? Are you better at those movements now than you were 3 months ago? If you need help with something please let one of the coaches know.

Fitness:

Hang Power Clean and
Power Clean Technique
+
12 min AMRAP @ 90%
6 Power Clean
300m row
3/6 strict pullup
rest 5 min
12 min AMRAP @ 90%
6 TGU; 3 per side
10 hand release pushup
20 DU

Competition:

Shoulder Prehab
+
A. Shoulder Press 8-10 x 4 @ 3111 rest 2-3 min
B. Push Jerk 2-2-2-2 rest 2 min
C1. SA DB Row 8-10 x 4 @ 31×2 rest 30 sec
C2. TGU 4 per side x 4 (HAP) Build

 

Competition-Starting next week we will add an extra day of conditioning in. I just want to see how everyone responds. Please feel free to give comments or suggestions.

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