9-16-13 – CrossFit DGA
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15
Sep

9-16-13

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GET YOU SOME!!!!!! Had a blast watching everyone get after it this weekend!!!!! 6 months until the OPEN starts…Are you ready??

A couple of announcements

1. New intro class will start Sept 30. If you have friends or family that are interested please have them contact D or Eric.

2. There will be no more 11:00 a.m.  on M, W, or Friday at this time. Participation over the last two or three weeks was about 1-2 people per class. I hope that you guys will understand. We will definitely bring it back next summer.

3. There will be no 4:30 or 5:30 class on Friday evening. No Saturday class on Sept 21.

 

Fitness:

A. Back Squat

work to a tough 3 in 4 sets 3 min rest

B. Box Step ups 4-5 x 4 rest 30 sec, rest 1 min

+

5 HPC #135/85

12 H/R Pushup

250m row

rest 90 sec x 5

 

Competition:

A.Back Squat 4-6 x 4 @31×1 rest 3 min

B. Snatch Grip DL 4-5 x4 @ 3111 rest 2-3 min (light) perfect form

C. EMOM for 10 min

3 cleans @ 70% of 1 RM

 

 

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