August 7 2015 – CrossFit DGA
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6
Aug

August 7 2015

Fitness:

A1. Front Squat 6-8 x 4(M),x 6(F) @ 31×1
A2. PC + Push Press 6-8 x 4(M), 6(F) @ 32×1 rest 1 min
+
5 rounds
8 Deadlifts 115/85
6 HPC
4 Shoulder to OH
**You may only use 1 bar**
+
3 sets
side plank 30 sec per side
10 band pull aparts @ 3113

 

Competition:

A. Snatch 1 @ 50%, 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80% (all singles) rest 2-3 min (video all reps)
B. Clean 1 @ 50%,2 @ 60%,2 @ 70%, 2 @ 75%, 2 @ 80% (all singles) rest 2 min
+
For time
Thrusters #105/75
Pullups (C2b)
Calorie Row
15-10-5

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