August 21 2015 – CrossFit DGA
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20
Aug

August 21 2015

We just want to wish Dana Gibbs a happy birthday. Her birthday is on Saturday. We are trying to get better with birthdays;)

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Here were our other birthdays in August

Olivia Hay, Denna Haddox , Krystal Baggett, Cindy Carman , Deann Morris

 

Fitness:

A1. Front Squat 2-3 x 4(M),x 6(F) @ 31×1
A2. PC + Push Press 2-3 x 4(M), 6(F) @ 32×1 rest 1 min
+
5 rounds
10 Deadlifts 155/105
5 Bar Facing Burpee
+
3 sets
side plank 45 sec per side
12 band pull aparts @ 3113

 

Competition:

A. Snatch 1 @ 60%, 2 @ 70%, 2 @ 75%, 3 @ 80%,2 @ 85%, 2 @ 90%
(all singles) rest 2-3 min (video all reps)
**No Snatches for Masters Males**
B. Clean 1 @ 60%, 2 @ 70%, 2 @ 75%, 3 @ 80%,2 @ 85%, 2 @ 90%
(all singles) rest 2-3 min (video all reps)
+
Row 300m or Run 200-Pick your weakest movement
rest 1 min x 8
+
Females
3-4 RIng Pushups @ 31×1 x 4-5 sets rest as needed **Feet on a block** Move body as one unit; not two
+
Males
Barbell OH Carry from rack approx 50-75′ x 3 rest 2:30 (HAP)

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