May 7th, 2018 – CrossFit DGA
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6
May

May 7th, 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
10 DB Thruster
25′ Wtd Lunge w/ DB’s
10 Burpee over DB’s
rest as needed
+
3 sets
“”Core””
Hollow/Arch work
KB Chops 5 per side”

Competition:

“A. Snatch- Work to a technical 1-1-1 x 4 sets rest 15,rest 90 sec
B. OHS- Work to a tough 5 for the day rest 2 min
+
Every 4 min x 4 sets
16 DB Snatch
40 DU
Sprint length of parking lot
+
Gymnastics Core work
Mix Elements from last week”

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