March 23 2016 – CrossFit DGA
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22
Mar

March 23 2016

Fitness:

A1. Deadlift 5 x 4-5 @ 21×1 no rest
A2. HPC 5 x 2-3 no rest
A3. Sled Push (heavy) rest 1-2 min
+
5 sets
Shuttle Run (outside)
10 OH MedBall Throws w/ partner
+
3 sets
5 power snatches from hang posiiton w/ bar only
Arm Bar 60 sec
12 Face Pulls from Half Kneeling
rest as needed

***If you are looking to get “stronger” please take longer rest periods

 

Competition:

PS + Snatch- work to a tough single for the day
+
20 min @ 80-90%
5 PC 145/105
10 T2b
15 WB
+
4-5 Sled Pushes (light weight)
+
Mobility

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