April 10th, 2017 – CrossFit DGA
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10
Apr

April 10th, 2017

MONDAY

Fitness:

A. Back Squat 4 x 10-12 @ 31×1 rest 2-3 min (HTLW)
The goal here is to lift heavier than last week across all sets.
If you were not here last week please get with a coach to see where you need to start.
B1. DB BP 4 x 10-12 @ 32×1 no rest no rest
B2. WallWalk x 3 + 10 shoulder taps on 3 WW rest 60-120 sec
+
3 sets
45-60 sec FLR in Rings (perfect body position)
90/90 sit 30-45 sec per side

Competition:

A. 2 Position “Segmented” Snatch 2-2-2-2-2 rest 2 min (Mid shin and Mid Thigh)
**same as last week…this is a better name
B1. Pike Pulse 3 x 10 w/ 2-3 sec hold no rest
B2. Planche Lean 3 x 30 sec holds no rest
For B1 and B2 take your time and make sure you are in the most optimal
position possible
C1. Zpress w/ KB’s 4 x 10 @ 3010
C2. LL RC 4 x 1-2 (starting from the floor)
**SUB for RC (1 strict PU + 10-20 sec hold with chin over bar x 3 x 3 sets)
alternate grip every every rep

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