July 31 2015 – CrossFit DGA
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30
Jul

July 31 2015

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This is what makes us different.

 

Fitness:

A1. Front Squat 7-9 x 4(M),x 6(F) @ 31×1
A2. PC + Push Press 7-9 x 4(M), 6(F) @ 32×1 rest 1 min
+
12 min AMRAP
10 Wallballs
6 WTD burpee step over or (burpee+lunge)
+
3 sets
side plank 30 sec per side
10 band pull aparts @ 3113

 

Competition:

A. Snatch 2 @ 50%, 3 @ 60%, 3 @ 70% (all singles) rest 2 min (video all reps)
B. Clean 2 @ 50%,3 @ 60%,3 @ 70% (all singles) rest 2 min
+
For time
50 Calorie Row
40 Back Squat 155/105
30 Pullups(C2b for males)
20 Bar Over Burpee
10 Shoulder to OH

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