April 11 2016 – CrossFit DGA
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10
Apr

April 11 2016

Not sure about you…But I love Mondays!!!!!

Here is something to get you day started!!!!! #TGIM

 

Fitness:

A1. PC 4 x 2-3 no rest
A2. CGBP 4 x 8-10 rest 60-90 sec (hands should be 16″ apart)
B1. T2b 3 sets of practice
B2. DU 3 sets of practice
**These practice sessions are for our coaches to practice coaching and clients to practice doing
+
6 sets
6 PC 135/95
8 Lateral Burpee over the bar
15 WB
rest 1 min after each round
+
6-8 mins
Front Rack mobility with coach

 

Competition:

A. Snatch 50% x 2, 60% x 3, 75% x 3, 80% x 2, 85% 2×1(2 sets of 1) rest as needed
B. Back Squat 10RM rest as needed
C. 1 set for 10 reps -10% of B
D.Pressing Snatch Balance 4×3 (HAP) rest 90 sec
+
4 rounds for time
350m row
15 Burpee over rower

***All snatches are sets of 1….practice perfect technique

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