March 21st, 2017 – CrossFit DGA
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20
Mar

March 21st, 2017

TUESDAY 

Great job this evening! Tomorrow is going to be another awesome workout. Come in ready to get after it!

Fitness:

A1. Z Press 3 x 7 @ 3010 no rest
A2. SL RDL 3 x 7 per side @ 31×1 rest 60 sec per side
A3. Chest Supported Row 3 x 7 @ 31×2 no rest
+
5 sets (outside if weather permits)
12 KBS (American)
shuttle run x 2 (Full effort) or 20 cals AB
+
Cool down-4-6 min cyclical row, ab, walk
Foam roll caves 1 min per side
Foam roll quads 1 min per side (start on lateral side)

Competition:

A. Squat CleanThurster (from the floor)- build to a tough 3 for the day
**The bar goes to the floor every rep
B. Pistol practice- 6-8 min
+
3 sets
10 cal row
10 Alt DB Snatch
rest 5 min
3 sets
10 Burpee Box Jump Overs 24/20
30 DU
+
2-3 sets
8-10 Wall Slides slow and controlled
8-10 Ring Pushup w/ turnout

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