July 6 2015 – CrossFit DGA
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5
Jul

July 6 2015

How about team USA!!!! What a fantastic and patriotic finish to an amazing and patriotic weekend. It is going to be a great week at DGA!!!

 

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Fitness:

A. TGU 4 per side x 4 rest as needed (we will do these as a group)
B1. Strict Pullup 4-5 x 4 @ 41×2 no rest
B2.Goblet Squat 10-12 x 4 @ 42×1 rest 1 min
+
For time
15 HPC 115/75
5 Bar Facing Burpee
10 HPC
10 Bar Facing Burpee
5 HPC
15 Bar Facing Burpee
+
Lax Ball work 3-5 min anterior/front part of shoulder

 

Competition:

A. Hang Power Snatch 1.1 x 4 rest 10 sec b/n each (above knee and below knee) 1-2 sec pause in position before starting
B. Back Squat 16-16-18-20 rest 3 min
+
5 rounds for time
300m row
5 Power Snatch 135/85
35 UB DU
Compare to 6/15/15 (note any changes)
+
Cool Down-15-20 mins

Masters-Sub 5 Shoulder to OH @ 95/65 for the PS. If you are unable to do DU’s lets find an alternate exercise that you are proficient at that will allow you to keep the HR at conditioning pace

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