Oct 29th 2018 – CrossFit DGA
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28
Oct

Oct 29th 2018

Happy Monday!!!!! Yeah yeah!!! Your favorite, my favorite, everyones favorite……I love Monday’s!!!!!!! Lets get it!!!!!!

Fitness:
A1. RFESS 4 x 7 @ 3010
A2. SA Arnold Press + FR KB Hold 4 x 7 @ 3010
** You may have to share weights here
+
EMOM for 16 min
1 min DB Thruster x 10-12
2 min Sled Push + 3 Burpee Broad Jumps
3 min 60 sec FLR
4 min rest
+
3 sets
Hanging Tuck 30-45 sec (you may add weight)
5 strict T2b
30-45 sec hollow hold w/ weight

Competition:
A. Front Squat (from the rack) 5 x 1- Work to a heavy single for the day
+
15 min AMRAP
DB SA OH WL 25′
12 Lateral Burpees over DB
6 MU/C2b/Strict PU/ Ring Rows
DB SA OH WL 25′
12 Lateral Burpees over the DB
6 Deficict HSPU 6″/HSPU/Pushup
+
3 sets
5 Medball Hammer Throws (5 per side)
60-90 sec Flow Routine w/ some static holds

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