October 18th, 2016 – CrossFit DGA
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17
Oct

October 18th, 2016

Tuesday 

Hope everyone had a great Tuesday! Cannot wait to see you guys this afternoon!

Fitness:

PC + 4 Push Press + 4 Thrusters rest 2 min x 4 sets
4 sets
Neutral Grip “Ring” PU or (you may use monkey bars) x 4-5 reps (with 4 sec lowering) 2 sec hold @ top
Deadlift x 4 reps pause 3 sec right below the knee on the way up (same weight as last week)
KB FR Walking Lunge 8 per side “HTLW”
rest as needed
+
Optional Sweat Session
EMOM for 12 min
1 min- 35 sec max distance shuttle run
2 min- 30 sec AMRAP KBS (American)

Competition:

A. Hang Snatch + Snatch Build to a tough single for the day
B. 1 PC + 1 Push Jerk x 2 EMOM for 10 mins @ 78% of 1RM
+
3 sets
12 Double KB OH WL (6 per leg) “HTLW”
10 Back Extensions with twist at top( 5 per side) you may add weight
+
4 sets
1 min max Air Squats w/ #20 vest
30 sec S. Pronated PU w/ #20 vest

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