May 8th, 2017 – CrossFit DGA
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8
May

May 8th, 2017

MONDAY

Fitness:

A. Back Squat 4 x 6 @ 31×1 rest 2-3 min
***The goal here is to lift heavier than last week across all sets.
If you were not here last week please get with a coach to see where you need to start.
B1. DB BP 4 x 8 @ 32×1 no rest no rest “HWFLW”
B2. Inverted Row (Bar) 4 x 8 @ 31×3 rest 60-90 sec
+
5 sets
8 Thruster 115/75
8 BF Burpee
8 Row for Cals
rest 60 sec to ensure movement quality
+
2 sets
30 sec couch stretch per side
7 Breaths of Bretzel each side
10 Defranco Cuban Press

Competition:

A. Snatch 60% 3 x 1, 75% 3 x 1, 80% 2×1, 85%x1, 88% x 1 rest as needed
B. Back Squat 8RM rest as needed Should be 5-10lbs heavier than last week
*If you go over thats fine
C. 1 set for 8 reps -10% of B
5 min AMRAP
10 DB Snatches per side
10 Burpee Box Jumps
rest 5 min x 2
Compare to 4/21/17
**Go as hard as possbile
**Your 8 RM should be heavier than your 10RM

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