March 16 2016 – CrossFit DGA
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15
Mar

March 16 2016

Fitness:

A1. PC 3-3-3-3-3 no rest
A2. Jump Rope Practice 25-30 sec rest 2 min
+
4 sets
Shuttle Run (outside)
7 KB Snatch per side
+
3 sets
5 Snatches from hang posiiton w/ bar only
Arm Bar 60 sec
12 Face Pulls from Half Kneeling
rest as needed

 

Competition:

PS + Snatch- work to a tough single for the day
+
10 min @ 80%
9-Cleans 135/95
15- Box Jump Step Downs
21-DU
+
4-5 Sled Pushes (light weight)
+
Mobility

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