July 2nd, 2018 – CrossFit DGA
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1
Jul

July 2nd, 2018

MONDAY

Fitness:

“A. BS 4 x 7 @ 33×1- rest as needed
B1. Z press 4 x 10 @ 3010
B2. Ring Row w/ Feet Elevated
rest as needed after B’s
+
3 sets
25 Sync Air Squats
12 Sync Burpees to 6″” touch”

Competition:

“A. Snatch 60%x3, 75% x 3 sets of 2 ,80%x2, 85%x1, 88%x 2,
90% x 2, 92% x 1-2
B. Back Squat 4 x 3 “”No Tempo”” rest as needed
C1. CGBP 4 x 10 rest as needed
C2. PC 4 x 5 rest as needed
**We will be taking a small break from conditioning this week.
Comp will be focused on functional body building. The main priority
this week is to focus on health/strength vs performance/cardio.
I have unfortunately fallen into a trap with my designs and I have drifted
away from some key training principles as far as designs go. This will be a great week
to put more emphasis on your gymnastics skill work. Please remember whatever is in the way
is the way. Please take advantage of this week. See you on the floor!!”

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