October 10th, 2017 – CrossFit DGA
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9
Oct

October 10th, 2017

TUESDAY

Fitness:

A.OHS Technique Work- 4 x 7-10 reps Build slow and take your time
B1. T2b 5 x 4-5 rest as needed
B2. DU 5 x 20-30 sec
B3. KB Swing 5 x 15 (American)
I designed this session so that everyone could work on the skills of t2b and DU.
+
10 min FLR (least amount of sets possible)

Competition:

A. Snatch- Build to a 1RM for the day
+
400m run
5 PC and Jerk 155/105
12 BF Burpee
rest 2 min x 4 sets
+
3 sets
20 cals AB AFAP
(work on a gymnastics weakness) HSPU, HSW, Pullups, MU, etc
rest 2-3 min
**Positioning and skill development is more important than vol

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