June 19th, 2017 – CrossFit DGA
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18
Jun

June 19th, 2017

HAPPY MONDAY

We sincerely hope that each and everyone of our DGA Dads had an awesome day; Filled with lots of love, laughter, and food! We truly are thankful to have strong men (not just physically) like all of you surrounding us! Keep up the awesome work, dads!

#BeWorthBeing

Fitness:

A1. Back Squat 4 x 3- Take 85-90% of last weeks 3RM and use it for all 4 sets
A2. SA DB Row 4 x 8 @ 31×2 rest 60 sec b/n arms
+
5 sets
6 PC and Jerk/ Push Press 155/105
12 Burpee Over the box- you may step up and over
30-40 sec DU Practice
rest 60-75 sec per set
+
2 sets
Bretzel 10 breaths per side
Shin Box Rotation 10 breaths per side

Competition:

A. Snatch 60%x3, 75% x 3 sets of 2 ,80%x2, 85%x1, 88%x 2, 90% x 1-2 ( no misses)
B. Back Squat 5-5-4-3 (each set should be heavier) rest 3 min
C. NO drop set this week (testing next week)
+
5 sets
20 Cal Row
20 WB’s
rest 90 sec
+
3 sets
couch stretch 30 sec per side
Arms Extended OH Bench Stretch 30-45sec

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