8-9-13 – CrossFit DGA
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8
Aug

8-9-13

First and foremost I just wanted to say that it has been an amazing week at DGA!!!! So much energy and weight being thrown around like a new born at a family reunion. This week is week 5 of the strength cycle. Next week will be the deload week and you know that I have some surprises ready for all of you. Anyone up for ultimate frisbee?? We have athletes and spectators headed to Columbia tomorrow please pray safe travels. DGA Everyday

Fitness:

A1. Pushup 12-15 x 4 @ 3010 no rest

A2. DB Bicep Curl 4-5 x 4 @ 3010 rest 30-45 sec

B1. TGU 5 each side x 4 no rest

B2. Ring Dip Holds Accumulate 1:30 x 4

+

Deadlift #185/115(perfect form)

Box Jump/ Box Jump Over (High)

21-15-9

 

Competition:

Get Warm!!!

For time

2000m row

30 OHS #95/65

20 T2B

10 Pistols(each leg)

If you missed something this week and need to work on it please do so after the chipper.

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