April 4 2016 – CrossFit DGA
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3
Apr

April 4 2016

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
+
10 min @ 80%
9-Power Clean 135/85
15-Burpee
21-Wallball
reference 4-7-15
+
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 (2 sec pause in the bottom)

**No conditioning on Monday this week. I wanted to give you another Monday off from conditioning so that I could get a feel for how long this session is going to take.

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