June 7 2016 – CrossFit DGA
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6
Jun

June 7 2016

Fitness:

A1. SA KB Press (from half kneeling) 3 x 6 @ 3010 (pronate hand at the top) (build)
A2. Alternating FR Lunge 3 x 8 per side (1 sec pause with knee on the floor) rest 90 sec after both legs (heaviest weight from last week)
B. 7 KB Snatch per side x 5 sets rest as needed
+
3 sets
SA KB DL 5 per side (if you need to go heavier you may use the FW handles)
150′ Reverse Bear Crawl
Pro Cobra 60 sec hold
rest as needed
+
200m run
rest 45 sec x 5

 

Competition:

A. AMRAP C2B PU X 2 sets rest as needed
B. Wall Walk 2-3 EMOM for 5 min
C. Slider Hamstring Curl 3 x 8 rest 60-90 sec
+
5 sets
sled push
12 Russian KBS
rest as needed (complete rest)

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