June 20 2016 – CrossFit DGA
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19
Jun

June 20 2016

Fitness:

A. Clean + FS x 4 sets rest 90-120 sec
B. Jumping Squats 3 x 10 (you may add weight, KB only) rest 60-90 sec
**Hip Crease below the knee and heel on the ground to start
+
“Cindy”
20 min AMRAP
5 PU
10 Pushups
15 AirSquats
**You may sub ring rows for PU, no bands
**You may elevate the hands for the pushups

 

Competition:

A. Snatch 75% 2 reps x 3 sets, 80% 1 x 3, 85%1 x 2, 88% x 1 rep x 3 sets
B. Back Squat 4 x 7 Build (reference 5-9)
+
5 sets
5 PS 115/85 **masters men do PC and Jerk @ 95
9/7 C2b PU
5 Cals AB
rest 90 sec
**Same intensity as last week

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