Oct 25th 2018 – CrossFit DGA
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24
Oct

Oct 25th 2018

Fitness:
A1. OHS 4 x 8 (you may add weight)
A2. Strict T2b 4 x 7
A3. Pushup (wtd) 4 x 10 @ 3010
**Please elevate your hands to maintain best positions possible
+
5 sets
100m run (parking lot)
5 KB Snatch per side
10 WB
**add 5 WB each round
**rest as neded
+
3 sets
Hollow Hold w/ KB’s x 30-45 sec
Hollow w/ Flutter Kick x 30-45 sec
Psoas March x 30-45 sec

Competition:
A. Push Jerk- Build to a tough 6 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)
20 Alt’ing DB Snatch
20 WB
14 Pistol (7 per)
**The goal here is to focus on movement quality/efficiency

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