8-11-14 – CrossFit DGA
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11
Aug

8-11-14

Fitness:

A. Back Squat 6-8 x 4 @ 31×1 rest 2-3 min
B. RFESS 6-8 x 3 @ 3010 rest 20 sec; rest 45 sec
+
EMOM for 14 min
Even 3-4 Power Cleans #135/95 (you may not do TnG) 1 rep at a time (a little heavier than last week, if you would like)
Odd-8-10 Wallballs (no more than 25 sec of work for females; 20 sec for males)
+
13 TGU per side (HTLW)

 

Competition:

A. Back Squat 6-8 x 4 @ 21×1 rest 2-3 min
B. 1 clean + 4 FS x 5 rest 2-3 min
+
5 sets not for time
5 OHS 155/105 (build if you prefer)
5/9 C2B Pullups
+
3 sets not for time
4 wall walks (chest must touch the ground before athlete starts the next rep)
35 UB DU

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