8-28-13 – CrossFit DGA
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27
Aug

8-28-13

Fitness:

A1. Power Clean 2-2-2-2 x3 rest 20, rest 90 sec

A2. CGBP 10-12 x 3 @ 3010 rest 2 mins

+

5 sets of

5 Deadlift 185/135

8 Bar over Burpee

rest 60 sec

+

6 Sled Pushes @ 100″

 

Competition:

A. Hang Clean (below knee) 3-4 x 5 rest 2-3 min

B. Push Press 3-4 x4 rest 2 min

C1. Seated DB Press 10-12 x 4 @ 3010 rest 60 sec

C2. DB Powell Raise 10-12 x 4 @ 3010 rest 30, rest 60 sec

+

Walking Lunge w/ Fat Bar 200m #105/65

***Everytime the bar touches the ground complete 3 burpees

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