August 12 2015 – CrossFit DGA
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11
Aug

August 12 2015

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Fitness:

PC and Clean Technique(1st and 2nd Pull) 20-30 min
+
5 sets
Reverse Sled Pull (length of parking lot) no rest
Cone Drill with Rogue Blocks x 3
13 UB Thrusters BB or DB

 

Competition:

A. 3 Power Snatches (Floor, Floor, and Mid Thigh) x 5 rest 2-3min
B. **OHS Practice for Masters** 10-12 x 4 @ 31×1 rest as needed
B. **Non Masters** Snatch Balance 2-3 x 5 no tempo rest as needed
C1. C2b Pullup (F)6-8/(M)9-14 x 4 rest 1 min
C2. OH Walking Lunge 6 per leg x 4 (1 sec pause with knee on the floor) rest 2 min(HTLW)

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