November 14th, 2016 – CrossFit DGA
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13
Nov

November 14th, 2016

Happy Monday!

Hope you all had an awesome weekend, and I hope you’re all ready to start off another great week of training! Excited to see you all tomorrow afternoon!

#MondayFUNday

Fitness:

A. Hang Clean + Clean + Push Jerk x 5 sets rest 90-120 sec (Build) no misses
B. Barbell Hip Thrust 3 x 8 rest 90 sec (Build)
+
4 sets
14 KBS (American) KB Should be vertical at the top
14 Burpee
rest 60 sec
+
3 sets
Plank (both elbows) w/rotation 10 per side (slow and controlled)
10 Defranco Cuban Press
+
Cool down and stretch

Competition:

A. Clean 2 EMOM for 6 min @ tough weight w/ no misses
B. Back Squat 4 x 8 @ 32×1 rest 2-3 min
+
3 sets for movement quality
10 T2b
10 HPS 105/75, 75/55
After 3 sets
3 min recovery row AB (200-300watts)
+
4 sets
5-7 S. PU (c2b)
10 Thruster 105/75, 75/55
after 3 sets
3 min recovery row or AB
**Movement quality is priority
**WIth the recovery pieces do not use the same modality both times

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