July 10 2015 – CrossFit DGA
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9
Jul

July 10 2015

Fitness:

A1. Deadlift 4-5 x 4 @ 41×1 no rest
A2. SA DB Seated Press Palms Facing 7-9 x 4 @ 31×1 no rest
+
4 sets
12 DB Push Press
250m row
+
3 sets
SA FW Parking Lot rest as needed (HTLW)
30-45 sec DU Practice

 

Competition:

A. TGU 3 per side x 2 sets rest as needed
B. Power Snatch 2 reps EMOM x 7 min (make it look easy); slightly heavier than last week
C. Wtd Strict Pullup 1-3 x 5 @ 31×1
+
For time
3 rounds
3-5 MU or 8-10 C2b Pullups
7 Deadlifts 275/185 Masters 225/155
then,
3 rounds
15 BJSD 24/20
15 WallBalls

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