April 18 2016 – CrossFit DGA
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17
Apr

April 18 2016

Fitness:

A1. PC 4 x 2-3 no rest
A2. CGBP 4 x 7-10 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
+
5 sets
250m row
10 burpee
12 russian KBS
rest 1 min
+
6-8 mins
Front Rack mobility with coach

 

Competition:

A. Snatch 50%x3, 60%x3, 75%3×2 (3 sets of 2 reps), 80%x 2, 85% x 2 sets of 1 rep
B. Back Squat 4 x 8 rest 3 min- last set should be your 8RM
C. -10% of B for 8
D. Pressing Snatch Balance 4 x 3 rest 90 sec
+
5 sets @ 85-90%
200m run
14 Burpee
rest 1 min
**All rounds should be the same time

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