November 7th, 2017 – CrossFit DGA
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6
Nov

November 7th, 2017

TUESDAY

Fitness:

“Hang Clean + 2 Clean x 5 sets rest 2 min
Try to finish heavier this week
+
Gymnastics Assistance
4 sets
Hanging Tuck 30 sec
2-3 Strict Pullup
10 DB BP @ slow and controlled (HTLW)
+
4 sets
10 Double KB Row from hinge position (HTLW)
Hollow Hold 30-45 sec
+
Optional Conditioning
20 Russian KB swings
100m sprint + 100m jog
rest as needed x 3-4 sets”

Competition:

“A. Back Squat 4 x 7 rest as needed (Should be heavier than last weeks 8)
*The goal is to hit a 7RM
B. 1 set for 7 reps -10% of B
**The same as last week but if you can go heavier please do
+
Gymnastics Assistance
4 sets
Lsit 10-30 sec
Tuck HS Hold 20-30 sec
HS Kick Overs from Inverted Pike Position (play around w/ this)
+
4 sets
4-5 strict pullups @ 3333 tempo
8-10 pushups @ 3333”

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