June 13 2016 – CrossFit DGA
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12
Jun

June 13 2016

Fitness:

A. Clean + 2 FS x 4 sets rest 90-120 sec
B. Barbell Hip Thrust 3 x 5 rest 90 sec (Heaviest weight from last week)
+
6 min AMRAP
10 DB Thruster
12/10 cal row
rest 2 min
6 min AMRAP
10/8 HR Pushups
15 Russian KBS
rest 2 min
6 min AMRAP
10 DB Thruster
12/10 Cal row
+
Cool down/stretch/extra work
3 sets
Side Plank 30-45 sec
Hollow Rock with knees bent 30-45 sec

 

Competition:

A. Snatch 60% x 3, 75% 3 reps x 2 sets, 80% x 2, 85%x 1, 88% x 1 rep x 2 sets rest as needed
B. Back Squat 4 x 8 Build (reference 4-18)
+
5 sets
5 PS 115/75 **masters men do PC and Jerk @ 95
7/5 C2b PU
5 Cals AB
rest 90 sec

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