September 21 2015 – CrossFit DGA
Call Us: 478.290.8885 | Email Us

20
Sep

September 21 2015

FullSizeRender-8

I just want to make sure that we are all clear on the standard for squatting at DGA. We should be squatting hip crease below the knee with every single squat that we do. There is no excuse for not squatting below parallel especially if you are planning on participating in competitions and the Open. If for some reason you cannot, please notify myself or one of our coaches so that we can help you.  “Friends don’t let their friends not squat below parallel.”

Happy birthday to Travis Anderson!!!!!

 

Fitness:

A. 12 min to find 1 RM Back Squat
B. Take 65% of A and complete AMRAP of Back Squat-No Tempo
reference 6-8-15
+
For time
20 Calorie Row
20 Bar Facing Burpee
20 Hang Cleans (Squat) 115/75; Masters 115/85

 

Competition:

A. Snatch 40% x 3, 50% x 3, 60% x 3, 75% x 3, 80% x 2, 85% 2×1(2 sets of 1) rest as needed
B. Back Squat 10RM then 1 set -5% & -10% for 10 rest as needed
+
(Optional)
4 rounds for time
8 Thruster 115/75
30 UB DU
7/10 T2b
**Masters males sub clean for snatch

Leave a Reply