July 9th, 2018 – CrossFit DGA
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8
Jul

July 9th, 2018

MONDAY

Fitness:

“12 min EMOM
1min: 4/5 Strict Pull Ups
2min: 15 Air Squats
3min: 10 Push Ups
+
A. BS 4 x 7 @ 33×1- rest as needed
B1. SA Z press 4 x 10 @ 3010
B2. Ring Row (These should be very tough)
rest as needed after B’s”

Competition:

“12 min EMOM
1min: 4/5 Strict Pull Ups
2min: 15 Air Squats
3min: 10 Push Ups
+
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

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