September 1 2015 – CrossFit DGA
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31
Aug

September 1 2015

**There will be no open gym on Thursday September 3**

**We will be closed on Saturday September 5**

**We will have 1 class on Monday September 7 @ 930a**

 

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Fitness:

A1. Barbell Upright Row 10-12 x 4(M), x 6 (F) @ 3010 no rest
A2. Side plank for 30-45 sec per side
A3. Strict Pullup 3-5 x 4 (M), x 6 (F) @ 41×1 rest 1-2 min
+
EMOM for 12 min
1 min-10-12 Wallballs
2 min-6-8 Cal row
3 min-5 HPC 115/85

 

Competition:

EMOM for 12 min
Even-2 PC + 1 Push Jerk
Odd- 30 UB DU
+
3 sets(Females)
3-4 RIng Pushups @ 31×1 rest as needed **Feet on a block**
5-7 Strict Dips (2 sec pause in the bottom of the eccentric; shoulder below the elbow)
rest as needed
+
4 sets(Males)
4-5 Strict HSPU + 8-10 HSPU
3-5 MU
rest as needed
+
3 Sets (Masters Males)
3-4 WallWalks
40 sec Row @ 90% for Cals (you can set your rower for 40 sec so that you can keep up with cals)

 

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