May 15th, 2017 – CrossFit DGA
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14
May

May 15th, 2017

MONDAY

Happy Mother’s Day to all our moms out there! We thank you all for your hard work, dedication, and love! We know we couldn’t do it without you wonderful ladies! ❤️

#ThankGodForMoms

Fitness:

Deload/Maintenance
A. Back Squat 3 x 5 @ 50-75% of 5RM
B. TGU 2 reps per side x 4 sets- tough weight but able to express capacity at every position
+
4 sets
sled push fast and heavy
FC 100′
strict T2b x 5-7
+
400m run
rest 2 min x 3-4

Competition:

Deload
A. Snatch 40%x 2,50%x 3,65%x 3, 75%x 2,80% x 1
B. Back Squat 3 x 5 @ 50-75% of 5RM
+
3 sets
20 Thrusters empty barbell
10 Burpee over the bar
20 OHS empty barbell
rest as needed
**The goal here is to focus on breathing through the movements. Inhale/eccentric,
exhale/concentric. Play around with it. Dont just do the work…Be present

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