November 28th, 2017 – CrossFit DGA
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27
Nov

November 28th, 2017

MONDAY

Fitness:

“A1. Deadlift 5 x 3 @ 3131 rest 60 sec
A2. Pushups 5 x 10 (No Tempo)- But maintain good quality movement**add weight
+
4 sets
25/18 Cal Row
20 Alt’ing pistols (may wrap leg around) 10 per side
10 DB PP
rest 60 sec
+
4 sets
Sled push
8 Broad Jumps
rest 60 sec
+
Core
3 sets
Flutter Kick from Hollow Hold 20-30 sec
side arches 10 per side”

Competition:

“A1. Double KB FS 5 x 5 @ 5555- Build to a 5RM at the prescribed tempo- rest as needed
A2. Push Jerk 5 x 8- Building to a moderate tough 8 with perfect form- rest as needed
**The goal here is to maintain good breathing/movement mechanics
as the weights builds
+
4 sets
300m row
7 Tng PC 115/85
12-14 T2b
rest 60-120 sec
**The goal is to be consistent w/ finish times per round
**Try and be a little faster this week with transition times”

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