June 21 2016 – CrossFit DGA
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20
Jun

June 21 2016

Fitness:

A1. Commando PU 3 x 2-4 per side no rest
A2. Alternating FR Lunge 3 x 10 “PER SIDE”(1 sec pause with knee on the floor) rest 90 sec after both legs (heaviest weight from last week)
+
3 sets
SA KB DL 7 per side (if you need to go heavier you may use the FW handles)
150′ Reverse Bear Crawl
Pro Cobra 60-75 sec hold
rest as needed
+
200m run
rest 45 sec x 6
**match same time as last week

 

Competition:

A. EMOM for 14 min
1 min- 2 Cleans @ 75-80% of 1RM***
2 min- 35 DU
+
4 sets
28 UB WB*** the WB’s need to be UB, this is an endurance set. go down in weight if needed
8 Burpee Box Jumps (lateral jump preferably)
200m run @ recovery/conversational pace

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