April 12th, 2017 – CrossFit DGA
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11
May

April 12th, 2017

FRIDAY

Welcome to the end of another great week!

Enjoy your weekend!

#GetOutside

Fitness:

FS 4 x 6 w/ 2 sec pause in bottom rest 2 min
+
EMOM for 16 min
1 min- 5 Burpee + shuttle run (length of the gym)
2 min- 6 KB Snatch per side
3 min- 10-12 Cal row
4 min- 30 DU or Sled push- no singles
+
Optional Murph Prep
For time
400m run/row
8 rounds
5 Strict PU
10 Hand Release Pushups
15 Air Squats
400m run/row

Competition:

A. Clean 60% 3 x 1, 75% 3 x 1, 80% 2×1, 85%x1, 88% x 1 rest as needed
B. Front Squat @3131 – accumulate 50 reps @ 50% of 1RM, stop each set as soon as you struggle to either maintain
good mechanics OR lose the ability to breathe freely throughout the movement, rest until breathing returns to baseline between sets
***Fewest amount of sets as possible
+
For time
500m row
12 HPC 155/105
20 Alt’ing pistols (10 per side)
12 HPC 155/105
20 Alt’ing pistols
500m row

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