July 3 2015 – CrossFit DGA
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July 3 2015

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Squad Up Saturday is July 4 please bring your squad and celebrate with us.

Please take the time to watch the youtube video in this article. You will have to scroll down to the middle of the article to find it. The literature is great as well. SHOULDERS

 

Fitness:

A1. Deadlift 6-8 x 4 @ 41×1 no rest
A2. SA DB Seated Press Palms Facing 8-10 x 4 @ 31×1 no rest
+
4 sets
10 DB Thruster
4-5 Pronated Strict Pullup
45 sec hollow hold
+
3 sets
SA FW Parking Lot rest as needed (HTLW)

 

Competition:

A. TGU 4 per side x 2 sets rest as needed
B. Power Snatch 2 reps EMOM x 8 min (make it look easy); slightly heavier than last week
C. Wtd Strict Pullup 2-3 x 4 @ 31×1
+
5 Rounds for time
3-5 MU or 8-10 C2b Pullups
12 BJSD 24/20
15 WallBalls

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