November 17th, 2017 – CrossFit DGA
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16
Nov

November 17th, 2017

FRIDAY

Fitness:

“A. Clean + Shoulder to OH + BS + Shoulder to OH 4 reps x 4 sets- rest as needed
**Finish heavier than last week**
+
5 rounds
15/10 cals AB (AFAP)
10 Burpee Broad Jumps
DB FR WL 5 per side
rest as needed
+
3 sets
3 min FLR
FC 150′ (KB each hand)”

Competition:

Clean and Jerk- work up to 80%- rest as needed

+

5-7 sets

1 Malcolm @ 90%

10 UB Thrusters 115/75

10 BF Burpee rest as needed **The goal is to maintain same output all sets

+

Core 3 sets

Flutter Kick from Hollow Hold 20-30 sec

Land mine Half Kneeling Rotations 8 per side Sit up w/ KB’s (arms straight) 10

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