May 30th, 2017 – CrossFit DGA
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29
May

May 30th, 2017

TUESDAY 

Hope you all had a great weekend! Looking forward to seeing you all this week!

Fitness:

A1. Back Squat 4 x 5 Take 80-85% of last weeks 5RM and use for all 4 sets
A2. SA DB Row 4 x 8 @ 31×2 rest 60 sec b/n arms
A3. Active Rest Sled Push (45’s each side) x 4 sets rest as needed
+
4 sets
5 PC 155/105
18 WB
30-40 sec DU Practice
rest 60- 90 sec per set

Competition:

A. Snatch 60%3 x 1, 75% 3 x 2 ,80%1×2, 85%1×1, 88%1×1 rest as needed
*Please remember that these are singles
B. Back Squat 4 x 7 rest 2-3 min 85-90% of last weeks 7RM across all sets
C. -10% of last set of B for 7
+
Every 3 min for 4-5 sets
12 Burpee Box jumps 20/24
10/12 Cals AB
**Depending on how many people are in class we may have to use rowers too. If you have to use the rower
please alternate b/n the two modalities.

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