8-22-14 – CrossFit DGA
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21
Aug

8-22-14

Don’t forget about the lifting seminar on Aug 30 with Caleb and Kelly Williams. It will run from 9-3.

Due to unforeseen scheduling conflicts we will not be having class on Saturday morning 8-23-14. We apologize for the inconvenience. Take this time to prep food for the week and enjoy some family time.

Great energy at the gym last night. Just in case you missed it…

 

Fitness:

Front Squat 4-5 x 4 @ 31×1 rest 2-3 min
+
Teams of 2
Complete the following in this order
work/active rest
2k row/FLR w/ weight #25/45
80 wallballs/plank w/ weight #25/45
60 Burpee/200m run; switch when your partner gets back
40 strict pullups(any grip)
20 Front Squats Heavy

 

Competition:

A. Front Squat 2-3 x 5 @ 21×1 rest 2-3 min
B1 Strict HSPU x 4 x 4 rest 20 sec
B2. Wtd Pullup 2-3 x 4 @ 21×1 rest 1-2 min
+
Teams of 2
Complete the following in this order
work/active rest
2k row/FLR w/ weight #25/45
80 wallballs/plank w/ weight #25/45
60 Burpee/200m run; switch when your partner gets back
40 strict pullups(any grip)
20 Front Squats Heavy

 

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