July 30th, 2018 – CrossFit DGA
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30
Jul

July 30th, 2018

MONDAY

Fitness:

“A. FS 5 x 5 Build to a heavy 5 for the day
+
Every 3 mins for 4 sets
200m run
5 Hang cleans 115/75
5-7 BF Burpee
+
3 sets
5-7 Strict Pullups
8-10 (Wtd) Pushups @ 3010”

Competition:

“A. Snatch- Work to 85-88% of your 1RM, Then complete 5-6 technical singles for the day
**There should be no misses
B. FS 4 x 5 @ 33×1
C. FS 1 x 5 “”no tempo”” (HAP)
+
9 min AMRAP @ 80%
12 WB
10 Cal
12 DB Snatch 6 per side
rest 3 min
9 min AMRAP @ 80%
12 KBS
10 Cal Row
12 Burpee over the rower”

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