May 9th, 2018 – CrossFit DGA
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8
May

May 9th, 2018

WEDNESDAY

Fitness:

“A1. Hang Clean + 3 FS rest as needed “”HTLW””
A2. WTD Step up 4 x 5 per side 20″” rest as needed
**Finish one side before doing the next
A3. Sea Lion 4 x down and back
**If you get done early you may add some extra conditioning”

Competition:

“A. SJ- Work to a heavy Single for the day
+
4 sets
6 Push Press w/ 5 sec eccentric
4 P HSPU w/ 5 sec eccentric (adjust deficit as needed)
6 Dips on Bar Please partner up(bands make her/you dance, they do not make you dip)
rest as needed
+
Every 3 min for 4 sets
20/17 Cal Row
12 Burpee over rower (lateral)
**Add 2 burpee every set

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