9-9-13 – CrossFit DGA
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8
Sep

9-9-13

Fitness:

A. Back Squat work to a tough 4 in 4 sets

B1. Box Step ups 5-6 x 4 rest 60 sec (no push off)

B2. Pull-up/ P-Pull up 6-8 x 4 “strict” rest 60-90 sec

+

AFAP

15 sec sprint on rower

5-7 Burpee

rest 2-3 min x 6

notes

1. Pullups are strict with no tempo

2. Conditioning total time of work should be between 30-35 sec, modify burpee if you need to.

 

Competition:

Back Squat 6-8 x 4 @ 31×1 rest 3 min

+

Every 30 sec for 10 mins

1 Snatch

+

20 KBS #70/53

10 Burpee

rest 1 min x 4

+

Good Morning 6-8 x 3 @ 3112 rest  2 min

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