August 14 2015 – CrossFit DGA
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13
Aug

August 14 2015

Fitness:

A1. Front Squat 4-5 x 4(M),x 6(F) @ 31×1
A2. PC + Push Press 4-5 x 4(M), 6(F) @ 32×1 rest 1 min
+
5 rounds
10 Deadlifts 115/85
8 HPC
6 Shoulder to OH
**You may only use 1 bar**
+
3 sets
side plank 45 sec per side
12 band pull aparts @ 3113

 

Competition:

A. Snatch 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%,1 @ 85%, 1 @ 90%
(all singles) rest 2-3 min (video all reps)
B. Clean 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%,1 @ 85%, 1 @ 90%
(all singles) rest 2-3 min (video all reps)
+
For time
Row 2k

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