June 15th, 2017 – CrossFit DGA
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14
Jun

June 15th, 2017

THURSDAY 

Fitness:

A. TGU 3 per side x 5 sets rest as needed
B1. 3 Burpee + shuttle run (down and back) + 3 burpee x 5 sets
B2. Wall Walks x 2 x 5 (last rep hold for 30-45 sec at top) rest as needed
B3. Squat Complex (start w/ bw) x 10 x 5 sets rest as needed 1-2 sec
at each position (add weight this week if you can)
+
Mobility
Bretzel 10 breaths

Competition:

A. Split Jerk -Technique Work- singles only- 10-15mins
+
3 sets
20 KBS
15 Cals AB
rest 60 sec
+
3 sets
20 Cal Row
5 Snatches (squat) @ 70% of 1 RM
rest 60 sec

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