August 22nd, 207 – CrossFit DGA
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21
Aug

August 22nd, 207

TUESDAY

Fitness:

A. Strict Press 4 x 5 @ 31×3 rest 2 min
+
After the warmup up please spend a little extra time on your ankles and calves.
5 rounds Not for time
Sled Push 45’s per side
Double KB OH Carry 150′
SA Row w/ KB x 8 per side
rest as needed b/n rounds
+
Shoulder Health
3 sets
10 BB OH Shrug (hands are just outside of shoulders)
10 Trap Three Raises
10 Band Pull Aparts w/ Palms Up

Competition:
Snatch 2 EMOM for 12 min
**Add weight every 3rd set
**Start and finish higher than last week
+
For time
15 Burpee Box Step Overs
20 Pullups
25 DU’s
20 Pullups
15 Burpee Box Step Overs
**This is to be done w/ a vest. 20/14

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