April 20th, 2017 – CrossFit DGA
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19
Apr

April 20th, 2017

THURSDAY 

Tomorrow competition will be doing some 1RM! Good luck and remember to have fun with these!

Fitness:

A. PC 2-2-2-1-1 rest 2 min
B1. Dips 5-7 reps x 4 @ 3010 (BW Only)- NO bands allowed (sub= pushups) no rest
B2. Barbell Row 4 x 6 @ @ 31×2 rest 60-90 sec
+
EMOM 15 min
1 min 7 Deadlift 115/75
2 min 7 HPC
3 min 7 Shoulder to OH
**Please scale accordingly…up or down
+
2 sets
50′ Ostritch Walk
50 Horse Walk
Spiderman Crawl

Competition:

A. Snatch 1RM- rest as needed
B. Back Squat 1RM- rest as needed
C. Strict PU (pronated)-Goal is 1/3 BW for males, 1/4 BW for females
D. CGBP 5RM- rest as needed

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