May 18th, 2017 – CrossFit DGA
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17
May

May 18th, 2017

THURSDAY

Fitness:

EMOM for 10 min
2 BF Burpee + 3 FS- Pick a weight thats tough but doable- Have fun!!
+
3 rounds for time w/15 min CAP
9 KB Push Press
16 KB FR WL
21 WB
+
Cool Down/ mobility
3 sets
Arms OH Bench Stretch 30 sec
Elbows in box/bench OH Stretch 30 sec (with PVC)
Couch Stretch 30 sec per side

Competition:

A1. SA OH WL 100′,switch @ 50′ x 4 sets rest as needed
A2. DU practice x 4 sets pick a number thats tough but doable
+
For time
OHS 115/75
Bar Facing
Calorie Row
21-15-9
**Compare to 1/30/15, 6/9/16
**Masters men Front Squats ONLY-NO exceptions

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