May 9th, 2017 – CrossFit DGA
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8
May

May 9th, 2017

TUESDAY 

Hey guys! If you didn’t see on Facebook, we have some shirts for sale this week!

2016 Open- $12 Wolf Tee- $10 Kids Tee- $5

Be sure to see a coach if you’d like to get one! Sizes are limited, so get them fast!

Fitness:

A1. Strict Pronated Pullups 4 x 4-5 @ 31×3 no rest
A2. Deadlift 4 x 5 @ “No tempo” Build to a heavy 5 for today
+
5 sets
3 Alt’ing Stepups per leg with KB
12 Russian KBS
100′ suicide; change direction every 25′
**you should be able to push the pace on the runs
rest 60
+
Cool Down
3 sets
Powell Raises 8-10 reps @ 3010 from the side plank position
Reverse Bear Crawl 75′ “slow” like a “Bear”
Yoga Pushups 8-10

Competition:

A. CGBP 16″ apart 4 x 8 rest 2 min
B. BB FR RFESS 4 x 10 per side rest 90 sec after each leg
+
EMOM for 24 min
1 min- 3-4 Snatches @ 60% of 1RM
2 min- 10-12 T2b
3 min- 10 Cals AB
4 min- 8-10 C2b PU
**This should be tough, if movement quality diminishes reduce reps**
+
2-3 sets scap complex
5 Hanging Scap Circles (each way)
7 Lat Pullups
9 Yoga Pushup @ 3010
**Last week of this EMOM
**Please remember that the goal is to increase total volume/number of
contractions over the weeks.

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