August 15 2016 – CrossFit DGA
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14
Aug

August 15 2016

Fitness:
A1. RFESS 4 x 5 @ 25×1 rest 90 sec after each leg Build **Note changes in tempo
A2. BB Strict OH Press 4 x 6 @ 51×1 rest 60-90 sec HWFLW
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With a continuously running clock
Every 90 sec for 8 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 go 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. Front Squat 5 reps every 90 sec for 9 sets- mod heavy- no misses
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EMOM for 21 min
1 min- 10 Alt’ing DB Snatch
2 min-8/10 Cal Row
3 min-9 Burpee Over rower

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