March 6th, 2018 – CrossFit DGA
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6
Mar

March 6th, 2018

TUESDAY

Fitness:

“A1. OHS- Mindful practice- 4 x 5-7 @ 5555
**Work through the movement, whats tight? what feels good? what happens
if you push up, sit back, lean fwd, close your eyes,- I think you guys get
the idea….create some awareness!!!!!
A2. Strict Pullups 4 x 5 @ slow and controlled
+
5 sets
Sled Push
3 cone malcolm
18 KBS
rest as needed
+
Body Building
3 sets
DB Bicep Curl 10 per side
Ring Row x 10 (palms facing down)
DB KickBacks x 10
Pushups x 10 @ 3010”

Competition:

“A. Snatch Technique- Work to 80% of your max
B. OHS 3 EMOM for 9 min
**Increase weight every 3 sets 95/65, 105/75,115/85
**Increase weight from last week if possible
+
2 sets
20/15 Cals AB
7 Snatch 95/65
7 Snatch 105/75
7 Snatch 115/85
+
3 sets
10 C2b Pullups
30 DU
10 Alting pistols (5 per side)”

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