8-25-14 – CrossFit DGA
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24
Aug

8-25-14

Fitness:

Warmup
OHS
Shoulder Prehab
+
A. Back Squat 4-5 x 5 @ 31×1 rest 2-3 min
B. RFESS 6-8 x 3 @ 3010 rest 20 sec; rest 45 sec
+
4 sets
8 OHS 95/65
Row 300m
3/5 Strict Pronated Pullup
10-20 DU- sub 1 sled for DU
rest 2:00

 

Competition:

A. Back Squat 2-3 x 5 @ 21×1 rest 2-3 min
B. 1 clean + 4 FS x 5 rest 2-3 min
+
EMOM for 12 min- Build from last week if possible
Even-OHS
Odd- C2b Pullups
+
For time AFAP
50 DU
10 Burpee
40 DU
10 Burpee
30 DU
10 Burpee
20 DU
10 Burpee
10 DU
10 Burpee

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