Oct 18th 2018 – CrossFit DGA
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17
Oct

Oct 18th 2018

Fitness:
A1. OHS 3 x 10
A2. Strict T2b 3 x 7
A3. Pushup (wtd) 3 x 10 @ 3010
**Please elevate your hands to maintain best positions possible
+
4 sets
10 Banded Glute Bridge
14 SL RDL’s (7 per)
10 Cossack Squat (5 per)
+
4 sets
10 KBS
10 Burpee
10 Cals AB
rest as needed

Competition:
A. Push Jerk- Build to a tough 8 for the day
B1. TGU 4 x 2 per side (HAP)
B2. SA OHS 4 x 5 each side (HAP)
+
20 min (Non Fatiguing Effort)
50′ Double KB OH WL
10 Deficict HSPU
12 Pistol (6 per)
8-10 Knee to Bar (slow and controlled)
**The goal here is to focus on movement quality/efficiency

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