Dec 19th 2018 – CrossFit DGA
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Dec

Dec 19th 2018

Fitness:
A1. TGU 4 x 2 per side
A2. Strict Pullup 4 x 5-7 slow and controlled
A3. Alt’ing DB Snatch 4 x 6 per side
**Think about pulling the KB down and thrusting explosively
@ the top
+
4 sets
15 Cal Row
7 Knees to Elbows
8-10 OHS 75/55
**Please sub FS if you do not have a good OH position. please
discuss with your coach…
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
**Increase weight from last week for “B”
+
4 rounds AFAP
20 WB
12/8 Cals AB
rest as needed to complete WB UB
+
4 rounds
7 DB HPS
8 Strict Pullups
7 DB HPS
rest as needed to complete PU UB
+
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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