Dec 12th 2018 – CrossFit DGA
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11
Dec

Dec 12th 2018

Fitness:
A1. TGU 4 x 2 per side
A2. Strict Pullup 4 x 5-7 slow and controlled
A3. RKBS 4 x 15
**Think about pulling the KB down and thrusting explosively
@ the top
+
4 sets
15 Cal Row
20 Air Squats
7 DB Alt’ing Snatch per side
rest as needed
+
2-3 sets
“Shoulder Health”
Wtd Arm Circles 12 sec @ 4 positions
5 I’s, Y’s, and T’s

Competition:
A. Split Jerk- Work to a tough technical double for the day
B. Push Jerk x 2 + Split Jerk x 1 @ 80% of A x 4-5 sets
+
4 rounds AFAP
8 KBS
10 Cals AB
8 KBS
rest 45 sec
+
4 rounds
7 DB HPS
3 cone malcolm
7 DB HPS
rest 45 sec
+
Core
3 sets
5 L Sit to Pass Through + L Sit AMSAP on last rep
SA FW 100′ per side
10 GHD Sit ups

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