July 28 2015 – CrossFit DGA
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27
Jul

July 28 2015

Fitness:

A1. SA DB Upright Row 8-10 x 4(M), x 6 (F) @ 3010 no rest
A2. Strict Pullup 2-3 x 4 (M), x 6 (F) @ 41×1 rest 1-2 min
+
5 sets; no rest
4 HPC (from mid thigh) + 4 PC
1 sled (no more than 15 sec of work)
30 Sec of DU

 

Competition:

A. HPC (right above the knee) + (right below the kee)- 1 sec pause before starting; 15 sec rest; rest 2 min
B. Split Jerk Practice (Bar+Really light weight) x 2 x 5 rest as needed
C. Split Jerk 1.1 x 5 rest 10-12 sec; rest 2 min
(Masters Skip the Conditioning)
4 sets
Legless RC x 2
SDLHP 10 reps @ 31×2 (2 sec pause at the top with elbows over the bar)
200m run
rest 60-90 sec
+
Masters Mobility (based on movement screen or conversations that we have had around mobility issues

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