Nov 1st 2018 – CrossFit DGA
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31
Oct

Nov 1st 2018

Fitness:
A1. OHS 4 x 8
A2. Hand over Hand Sled Drag 4 x 50′
A3. SA FW 75′ per side
+
5 sets
100m run (parking lot)
5 KB Snatch per side
15 WB
**add 5 WB each round
**rest as needed
+
3 sets
Hollow Hold w/ KB’s x 30-45 sec
Hollow w/ Flutter Kick x 30-45 sec
Psoas March x 30-45 sec

Competition:
A. Push Jerk 2 reps EMOM x 10 mins @ 65-70% of 1RM Jerk
B1. TGU 4 x 2 per side (HAP)
B2. SA OHS 4 x 5 each side (HAP)
+
20 min (Non Fatiguing Effort)
10 Alt’ing pistols
20/15 Cal Row (at high aerobic effort)
10 HPC and Jerk 115/75
75′ FW (HAP)
**The goal here is to focus on movement quality/efficiency

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