December 27th, 2016 – CrossFit DGA
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27
Dec

December 27th, 2016

Fitness:

Deload
A1. SL RDL w/ DB or KB in each hand 3 x 8 per side @ 3010
A2. Russian KBS 3 x 20
A3. Arm Bar 30-45 sec per side x 3 sets
+
EMOM for 15 min
1 min-Burpee 15-20 sec of work
2 min-30 sec Max cals AB
3 min-2 Wall Walks or 2 Push Presses
+
Hips Pails and Rails x 2-3 set
Ido Portal Squat Routine

Competition:

Deload
A. Barbell Only Snatch Technique
10 Behind the Neck Press
10 HPS
10 OHS
10 Snatch Balance
x 4 sets
+
3 sets
5-10 Rings Hinge Row
5-7 Strict T2b
20-30 sec L-Sit in Paralletes

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