August 13th, 2018 – CrossFit DGA
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12
Aug

August 13th, 2018

MONDAY

Fitness:

“A. FS 5 x 4 Build to a heavy 5 for the day
**Should be heavier than last week
+
4 sets
6 HC 115/75
15/12 Cals AB
8 BF Burpee
rest 60-90 sec after each round
+
3 sets
5-7 Strict Pullups
8-10 (Wtd) Pushups @ 3010”

Competition:

“A. PS + Snatch + 2 OHS- Work to max of the complex for the day
B. FS 3 EMOM for 6 min @ 80% of 1 RM
**If you have 2 people per bar one will start on the 30 sec and the other
will start on the min
+
15-20 min
Technical Work and Play
Upper Body Pulling- Just a reminder about some progressions.
Strict Pullup–>Strict Wtd Pullup–> Kipping Pullup/T2b–>Strict MU–> Kipping MU

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