November 16th, 2017 – CrossFit DGA
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15
Nov

November 16th, 2017

THURSDAY

Fitness:

“A1. Zpress w/ DB’s 4 x 7 @ 3010 rest 60 sec
A2. Ring Row w/ feet elevated on (Rogue Block) 4 x 5-7 @ 31×3 rest 60 sec
A3. Banded Tricep Ext 4 x 8-10 @ 3131 rest 60 sec
+
5 sets
200m row
5-7 T2b
8-10 Double KB Clean and Jerk
rest 30-90 sec b/n sets
+
OH Mobility/Stretching
2 sets
Arms OH bench stretch 30 sec
Wall Slides 4-5 reps slow and controlled

Competition:

“A1. SA DB OH WL 4 x 7 per side rest 60 sec- Build to a tough 7
A2. Ring Pullups 4 x 5 (pronated grip) slow and controlled
+
Snatch- 15-20 mins of technical work
**Snatch pulls, Complexes, etc…
**Your chance to work on what you would like to work on
**The open is coming fast- make sure you are communicating with your coach
on what you need to tighten up on “

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