September 15 2015 – CrossFit DGA
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14
Sep

September 15 2015

Since we forgot these yesterday…Happy late birthday to Amanda Tapley and Jason Fountain!!!!!

Happy birthday today to Jon Spires!!!

 

Fitness:

A1. Barbell Upright Row 8-10 x 4(M), x 6 (F) @ 3010 no rest
A2. Side plank for 30-45 sec per side
A3. Strict Pullup 2-4 x 4 (M), x 6 (F) @ 41×1 rest 1-2 min
+
EMOM for 12 min
1 min-5-7 Pushups @ 3010
2 min-6-8 Cal row
3 min-25 sec AMRAP of KBS

 

Competition:

A. HPC paused from above the knee +1 PC + 1 Push Jerk x 4 rest 2-3 min
B. Good Morning 4-6 x 4 @ 21×2 x 4 rest 2-3 min
+
4 sets(Females)
5-6 RIng Pushups @ 31×1 rest as needed **Feet on a block**
Z Press 8-10 @31×1
rest as needed
+
4 sets(Males)
10-12 UB OHS (increasing weight every set) “Use same weights as last week”
2-3 MU + 3 Strict Dips
rest as needed
+
3-4 Sets (Masters Males)
12 KBS
25 cals on Assault Bike

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