June 16, 2017 – CrossFit DGA
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15
Jun

June 16, 2017

FRIDAY

Hope you all enjoyed your Friday eve! Make sure you make it to open gym tomorrow!

Fitness:

A. PC + Clean + FS x 5 sets – Use 85-90% of last weeks max and use for all 5 sets
B1. Strict Pullup 4-5 x 4 @ 31×3
B2. Wtd Pushup/Pushup 4 x 8 @ 3010
B3. Double KB OH WL 4 x 7 per side
+
6 Malcoms (try to get faster each set) if you need more conditioning after this you did not go hard enough

Competition:

A. Clean 60%x3, 75% x 3 sets of 2 ,80%x2, 85%x1, 88%x 2 sets of 1
+
Granite Games #2

6 minute AMRAP
6 deadlifts (225/155lbs)(165/115 scaled & masters)
6 bar facing burpees

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