7-15-14

DGA

We are hosting a weight lifting seminar on Aug 30. Caleb and Kelly Williams will be coming to help us with our snatches, cleans, and clean and jerk. You do not want to miss out on this opportunity. I did this seminar 4 years ago and super excited about having them come to DGA to help us out. I will post the link below so that you can register and pay.

http://crossfit-gwinnett.com/olympic-weightlifting-seminars/

Fitness:

A1. BB Upright Row 10-12 x 3 @ 3010 rest 20 sec
A2. Strict Pullup 2-3 x 3 @ 41×1 rest 1-2 min
+
200m run
7 Power clean and Jerk 135/95
3/5 Supinated Pullups
rest 2 min x 5

Competition:

A1. RDL 5-7 x 4 @ 21×1 rest 30 sec
A2. Dips 8-10 x 4 @ 31×1 rest 1-2 min
B. Reverse Lunges 7 each leg x 4 rest 1-2 min
+
4 rounds not for time
FC
Sled Push
8 Strict T2b