December 18th, 2017 – CrossFit DGA
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17
Dec

December 18th, 2017

MONDAY

Fitness:

“A. Slow PC w/ Pause @ Knee 5 x 3 rest as needed
**This is skill work, want to focus on good positions and good hip extension
+
5 sets
15/12 Cals AB
20 WB
30 DU
rest 1:1
+
4 sets
2 TGU Per side
Side Plank 30 sec per side”

Competition:

“A. On a running clock work to a heavy Snatch double performing 4 BF
Burpee every 3 min- Time cap is 15 min
**The workout starts with an empty BB
**Perform Burpees,then start loading bar
B. HSPU Practice- 10 min
+
12 min AMRAP @ 90%- Rest enough during transitions that you can perform
movements UB
10 Double KB PC
8 KB Thruster
20 Cal Row
+
Cool down/Stretch”

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