October 16th, 2017 – CrossFit DGA
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15
Oct

October 16th, 2017

MONDAY

Fitness:

Back Squat 4 x 10 rest 2-3 min
+
4 sets
30 DU
15 WB’s
rest 60 sec
+
Run 200m (may sub row)
rest 45-60 sec x 4 sets
+
Mobility/Cool down/ Stretch
2 sets
30 sec bretzel (get deeper with each breath)
30 sec couch stretch

Competition:

A. Snatch 60% 3 x 1, 75% 3 x 1, 80% 2×1, 85% 2×1(2 sets of 1) rest as needed
***These are singles, please do not do TNG
+
5 rounds (with partner) relay style
7 cals AB
8 BF Burpee
9 HC 135/95
**Each partner does 5 rounds
+
2-3 sets
100′ Double KB OH Carry
100′ FC
**HAP

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