November 29th, 2016 – CrossFit DGA
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28
Nov

November 29th, 2016

Tuesday

I hope everyone had an awesome Monday! We have another great day planned tomorrow, so be ready to get after it tomorrow!

Fitness:

A1. Arnold Press 4 x 7 @ 3010 (pronate hand at the top) (build)
A2. Barbell Row 4 x 7 @ 31×3
+
EMOM for 16 min
1 min- Shuttle Run (parking lot)
2 min- 30 sec AB for max cals
3 min- KB FR WL 7 per side @ tough weight
4 min- Sled Push (light and fast)
**Be consistent with your times on the shuttle run
+
2 sets
10 Alt’ing DB Bicep Curls
10 Banded Tricep Extensions

Competition:

A. Snatch Technique- 10 min
B. Snatch (Squat) @ 75-80% 2 EMOM for 10 min
+
4 sets
KB FR RFESS x 7 reps @ 31×1
BB BP x 7 reps @ 32×1
+
300yd shuttle (parking lot) -9 changes of direction, start and finish on the end closest to the gym
rest 2 min x 4, Please write times for all sets on the board

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