Nov 13th 2018 – CrossFit DGA
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12
Nov

Nov 13th 2018

Fitness:
A1. Suit Case DL 4 x 5 per side
A2. DB Hammer Curl 4 x 7 per side
+
EMOM for 16 min
1 min DB Thruster x 10-12
2 min Sled Push + 4 Burpee Broad Jumps
3 min 60 sec FLR
4 min rest
+
Core
3 sets
Star plank on the elbow 10-15 sec per side
side bends w/ KB 7 per
Medball Hammer Throw 7 per

Competition:
Skill Work- “Mindful Training”
A. Snatch 2 EMOM for 8 min (singles) NOT Tng
+
4 sets
20/15 Cal Row
10 DB FS
5 BAR MU
4-5 Technical Cleans @ heaviest weight with perfect form
rest as needed to complete UB
+
3 sets
3-5 Lsit to pass through
12 Hollow Rocks
10 sec SA arm hang each side + 20 sec hang both arms

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