August 1 2016 – CrossFit DGA
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31
Jul

August 1 2016

I just wanted to say thank you to everyone for all of the text, phone calls, and prayers. I cannot put into words how excited I am about raising our boys in an environment where everyone cares so much about each other. Thank you again.

Something for everyone to think about….We have 4 months left in this year. What is going to be your story in the next 4 months? How many goals will you tell your friend and family that you accomplished over these next 4 months.

Fitness:
A1. RFESS 4 x 8 @ 5010 rest 90 sec after each leg (HWFLW) **Note changes in tempo
A2. BB Strict OH Press 4 x 7 @ 51×1 rest 60-90 sec (HWFLW) **Note changes in tempo
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With a continuously running clock
Every 2 min for 7 sets
AFAP
5 PC 135/85 **may increase weight if form is perfect
1 Shuttle Run in parking lot
***There will be a good bit of rest time this week, the rest will get shorter as we get deeper into the cycle
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(FR Mobility)
30 sec upper back on foam roller
30 sec hang on PU Bar
x 3 sets

Competition:
A. Snatch- 12 singles- perfect form only add weight if previous set was perfect (try to finish heavier than last week)
B. OHS 5 reps every 90 sec for 8 sets- can be taken from the rack (Build) “No misses”
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5 rounds for time
10 Alt’ing DB Snatch
10 Burpee Over Rower
10 Cal Row

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