8-8-14 – CrossFit DGA
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7
Aug

8-8-14

Fitness:

Front Squat 6-8 x 4 @ 31×1 rest 2-3 min
+
10 Push Press
3/6/9 T2B (pick a number that you can turn over fast) **no more than 20 sec of work**
20 DU
rest 1:30 x 5

 

Competition:

A. Front Squat 2-3 x 4 @ 21×1 rest 2-3 min
B1 Strict HSPU x 4 x 3 rest 20 sec
B2. Wtd Pullup 2-3 x 3 @ 21×1 rest 1-2 min
+
250m row
30 UB DU
12 Cleans 155/95
rest 3:00 x 4

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