August 19 2015 – CrossFit DGA
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18
Aug

August 19 2015

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Checkout this back squat. Wrist and elbows are in line with the wrist in a neutral position. Weight is in the heel and lumbar curve is perfect. Great depth. Fantastic Squat!!!! Great job Rachel!!!!

Fitness:

Barbell Technique Work-10-20 min
+
A1. L Seated DB Press 10-12 x 5 @ 31×1 no rest
A2. SA FC x 5- Lap around the gym with each arm or outside in the parking lot
+
5 sets
3 TGU Per side (KB Only)
500m row

 

Competition:

A. Snatch (below the knee+from floor) x 4 rest 10 sec; rest 2 min**Masters Males sub the clean for the snatch**
B. **OHS Practice for Masters** 10-12 x 4 @ 31×1 rest as needed
B. **Non Masters** Snatch Balance 1-2 x 5 no tempo rest as needed
C1. C2b Pullup (F)7-9/(M)10-15 x 4 rest 1 min
C2. OH Walking Lunge 5 per leg x 4 (1 sec pause with knee on the floor) rest 2 min(HTLW)

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