September 4 2015 – CrossFit DGA
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3
Sep

September 4 2015

Fitness:

A.Front Squat 6-8 x 4(M), x 6(F) @ 31×1 rest 2 -3 min
B.RFESS 10-12 x 3 @ 31×0 rest 90 sec after each leg
+
3 sets
sled push 150′
10 Burpee Box step Overs
sled push 150
rest as needed

 

Competition:

A. Snatch 1 @ 60%, 1 @ 70%, 2 @ 75%, 2 @ 80%
(all singles) rest 2-3 min (video all reps)
**No Snatches for Masters Males**
B. Clean 1 @ 60%, 1 @ 70%, 2 @ 75%, 2 @ 80%
(all singles) rest 2-3 min (video all reps)

+
4 sets
Reverse Sled Drag Parking lot (Down and Back)
BB OH Carry (HAP) Parking Lot (Down and Back)

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