September 17 2015 – CrossFit DGA
Call Us: 478.290.8885 | Email Us

16
Sep

September 17 2015

 

success-image-300x295

  1. What does the word successful mean to you?
  2. Who or what is the first thing that comes to mind when you hear the word successful?

 

Fitness:

4 sets
3 UB TGU per side (HTLW)
Parallel pullup 3-5 @ 31×2
45-60 sec FLR rings with feet on block
+
4 sets
SA DB Row 6-8 @ 21×2
SA FW (parking lot)
Reverse sled drag (parking lot)

 

Competition:

Males
A. Power Clean tng 5RM- no more than 5 sets **Masters Males PC only use 2 RM this week**
B. Barbell Row Pronated Grip 6-8 x 4 @ 21×2 rest 2-3 min

Females
A. Power Clean tng 5RM- no more than 5 sets
B1. Barbell Row Pronated Grip 8-10 x 4 @ 21×2 no rest
B2. Barbell Tricep Extension 12-15 x 4 @ 41×1 no rest
+
(Males and Females)
5 sets
20-30 UB DU
8-10 Pullups
200m run
rest 90 sec

Leave a Reply