May 4th, 2016 – CrossFit DGA
Call Us: 478.290.8885 | Email Us

3
May

May 4th, 2016

THURSDAY

‘May the Fourth be with you!’

Fitness:

A. 2 Hang (Squat) Cleans + 1 Shoulder to OH x 5 sets rest 2 min
+
5 sets
9 Deadlift 155/105 115/75
6 HPC
3 Wall Walks
rest 60 sec
***You may go heavier, Tanner;)
***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 4 rest 20, rest 2 min
B. Wtd Strict Pullup 4 x 5-7 @ 41×2 rest 2 min
+
20 min AMRAP
1k Row
150′ Double KB OH Carry
40 UB DU

Leave a Reply