May 14th, 2018 – CrossFit DGA
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13
May

May 14th, 2018

MONDAY

Fitness:

“A1. DB BP 4 x 8 @ 32×1 no rest no rest
A2. Inverted Row (Bar) 4 x 8 @ 31×3 rest 60-90 sec
+
4 sets
5-7 Strict PU
50′ Wtd Lunge w/ DB’s
15 Cals AB
rest as needed
+
3 sets
“”Core””
Walk out to Pike x 7
KB Chops 7 per side”

Competition:

“A. Snatch- Work to a technical 1-1-1 x 4 sets rest 15,rest 90 sec
**HTLW across all sets
B. OHS- Work to a tough 4 for the day rest 2 min
+
Every 4 min x 4 sets
16 DB Snatch
60-80 DU
Sprint length of parking lot
+
Gymnastics Core work
Mix Elements from last week”

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