December 19th, 2017 – CrossFit DGA
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18
Dec

December 19th, 2017

TUESDAY 

Fitness:

“A1. RDL – Build to a heavy 5 w/ perfect form- No tempo – rest as needed
A2. Strict Shoulder Press- 5 x 5 @ 31×3- rest as needed
+
4 sets
8-12 pushups @ 3010
4-5 Strict Pullups @31×3
rest 60 sec
+
4 sets
Sled push
18 KBS
rest 60 sec
+
Cool Down/Stretch”

Competition:

“A. FS x 3 EMOM for 10 min
**Start and finish with the same weight this week
B1. OH WL w/ BB 3 x 8 per side- rest as needed-last week of this(try and FHTLW)
B2. T2b 3 x 7-12 rest as needed
**focus on breathing cadence, good arches and good hollows,
+
For time
Partner workout- teams of 2
2k row- Alternating every 500
90 Synchro AirSquats
60 Synchro BF Burpees
30 Synchro Shoulder to OH 135/95 Masters 105/65”

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