November 10th, 2016 – CrossFit DGA
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9
Nov

November 10th, 2016

Thursday!

You were all awesome today! Fitness, those EMOMs were spicy, huh?! Come in tomorrow ready to get after another great workout!

Fitness:

A1. Strict Supinated PU 5 x 4-5 @ 21×2 no rest
A2. DB BP 5 x 8 @ 31×1 rest 1-2 min (use heaviest weight from last week)
+
5 sets
5 Hang Power Clean 135/95
5-7 Strict T2b
15-20 sec Hold w/ chin over the bar
rest as needed

Competition:

A. Clean EMOM for 6 mins- Tough weight w/ no misses*Stay below 80%
B. BS 4×3 @ 33×1- “Build”tough weight w/ no misses
**These are just to get you moving again. The goal is for you not to be too sore.
+
12 min AMRAP @ 80%
12 cals AB
12 KBS
8 Pushups
**Again, just want to reinforce. We are trying to create better movement patterns. Keep the pushups “slower”
+
3 sets
10 Yoga Pushups @ 3010
10 Defranco Cuban Press
2 TGU Per side

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