September 25 2015 – CrossFit DGA
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24
Sep

September 25 2015

#120

Checkout this lift from Mo!!!!!

Fitness:

A. FS 5 RM “No Tempo”
+
4 sets
10 UB DB Push Press
5 T2b or Knees to elbows
5 Box Jump Step Downs or 10 Stepups
+
3 sets
10 Face Pulls
1 min Plank with #25/45 (ladies use #25/guys use #45)
***You may only do box jumps if you can back squat your BW 3 times or more***
***Example if you weigh #100 then you must be able to BS #100 3 times or more***

 

Competition:

A. Back Squat 5RM Paused 3 sec, then -5 &-10% all paused for 3 sec
B. Deadlift Snatch Grip Elevated 3RM, then -10%/3, (feet on 25’s)
C1. Front Rack Step Ups 10 each leg x 4 rest as needed (one leg at a time)
C2. WTD Jumping Lunges 15 per leg x 4 rest as needed (ALTERNATING)

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