May 11th, 2017 – CrossFit DGA
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10
May

May 11th, 2017

THURSDAY 

Fitness:

A. 2 Hang (Squat) Cleans + 1 Shoulder to OH x 5 sets rest 2 min
+
5 sets
12 Deadlift 155/105 115/75
9 HPC
6 Shoulder to OH
rest 60 sec
***You may go heavier
***Please make sure you can do the HPC UB
+
Core work
3 sets
Side Plank 45 sec per side
Plank 45 sec
T2b/ Leg Raises x 8-10

Competition:

A. Banded Deadlift @ 55% of 1RM 2-2-2 x 5 rest 20, rest 2 min
B. Wtd Strict Pullup 4 x 5-7 @ 41×2 rest 2 min
+
Every 5 min
for 5 sets
20 Cal Row
14 Burpee over rower
40 DU

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