August 21st, 2017 – CrossFit DGA
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20
Aug

August 21st, 2017

MONDAY

Fitness:

A. Back Squat 4 x 7 rest 2-3 min -90-100% of ast weeks weight across all sets
B1. SA Arnold Press 4 x 5 @ 3010
B2. Supinated Strict Pullup 4 x 3-5 chest as high as possible (3-5 sec lower each rep)
+
EMOM for 18 min
1 min 12-14 SA DB Snatch(alternating)
2 min Chin Over the bar hold 10-20 sec- NO BANDS
3 min 35 sec Row for Cals

Competition:

Competition: Last week of this
5 rounds not for time
FW 150′ KB in each hand (HAP)
5-10 UB T2b + (2-3 from last week)
20 Cals AB
rest 1 min b/n each round
**The goal here is to work grip endurance, keep your HR high and also have you work on
a lower skill gymnastics movement like t2b. This is what I like to call a grinder. I really like
adding in legless RC to something like this. If you want this to be more intense then please
take out the rest and get after it.

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