8-26-14 – CrossFit DGA
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25
Aug

8-26-14

There are going to be some questions on why the design looks the way that it does. We will discuss tomorrow before each class. Moving forward no one is to start their training session until your group is briefed. Also, please do not start working out until the other class is finished. There are some many things that can worked on before your start training. If you need something to work on before class starts please let myself or another one of our coaches know.  See you tomorrow DGA!!!!

 

 

Fitness:

A1. BB Upright Row 6-8 x 4 @ 3010 rest 20 sec
A2. (Males)Strict Pullup 1-2 x 4 @ 41×1 rest 1-2 min
A3. (Females only)- Pullups 5-7 @ 41×1 rest 1-2 min
+
200m run @ 90-95%
rest 1 min x 5
+
5 sets @ 80%
8 Burpee
5 Box Jump Overs

 

Competition:

Females Only
A1. Pendlay row 10-12 x 6 @ 31×1 rest 20 sec
A2. Wallwalks x 2 x 6 rest 60-90 sec
+
12 min @ 80%
1 Legless RC-12′- Get as far as you can
BB OH Carry 150′- Heavy-this should suck
7-10 Pushups @ 3010- hands on DB’s and exactly under shoulders
(if you lose tempo or knees touch the ground the set is terminated)

Males Only
A1. Pendlay Row 10-12 x 4 @ 31×1 rest 20 sec
A2. Wallwalk x 4 x 4 rest 2-3 min
+
12 min @ 80%
350m row
7 T2b
15 wallball

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