6-9-14 – CrossFit DGA
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8
Jun

6-9-14

Fitness:

A. Back Squat 4-6 x 5 @ 41×1 rest 2-3 min
B1. Strict Pullup Cluster 3-3-3-3 @ 21×1 rest 20-30 sec (4 sets of 3)
B2. Rope Climb @12′ ; 1(F); 2(M) x 4 rest as needed
+
6 Power Cleans
20 UB DU; (sub= 1 sled @ 150′)
400m row
rest 2:30 x 4

Notes-ADD 1 rep to all sets of the pullup cluster this week.

 

Competition:

A. Front Squat 2-3 x 5 @ 31×1 rest 2-3 min
B. RFESS 5-7 x 4 @ 3010 rest 30 sec, rest 1 min
C. 3 Position Clean + 1 Split Jerk x 5 rest 2 min (mid thigh, below knee, floor)
D. Strict Pullup (Wtd) 3-4 x 4 @ 21×1 rest 2-3 min
+
10 min @ 85%
7 OHS 115/75
4/7 C2B Pullup
15 UB DU

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