November 7th, 2016 – CrossFit DGA
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7
Nov

November 7th, 2016

Happy Monday

Let’s start the week off with a bang!

*Comp, please see Eric’s note at the bottom!*

Fitness:

A. Hang Clean + Clean + Push Jerk x 4 sets rest 90-120 sec (Build) no misses
B. Barbell Hip Thrust 3 x 8 rest 90 sec (Build)
+
4 sets
12 KBS (American) KB Should be vertical at the top
12 Burpee
rest 60 sec
+
Cool down and stretch

Competition:

Deload
A. “Cindy”
5 rounds for movement quality
5 Strict PU
10 Pushups @ 3010
15 Air Squats
+
3 sets
75′ Duck Walk
10 Defranco Cuban Press
10 Side plank w/ rotation (10 per side)
+
Movement and mobility

**I know that some of you probably may not feel like you need a deload and you may be right. However, for the service that I want to
provide I feel like it is extremely important and a neceesaery part of good strength and conditioning principles.
Please take avantage of this week. Its a great time to reflect and see how far you have come.
It is aweosme for me as a coach to see how our workouts have evolved. Through proper progressions and practicing
technique we have been able to continuously move the needle up. As always the goal is to help you guys
create good movement patterns, good lifestyle habits, and make you absolutely invincible.
Here’s to a great deload week…The open is getting closer. Onward!!!

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