October 2nd, 2017 – CrossFit DGA
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1
Oct

October 2nd, 2017

MONDAY

Fitness:

A. Clean (Squat) and Jerk- Work to a heavy single for the day
+
5 sets
250m row
10 Burpee Over the Rower
7 t2b
rest 60-90 sec after each set
**Practice connecting your t2b w/ your kip. If 5 feels like too many please do 2’s or 3’s.
+
2 sets
Couch stretch 30 sec per side
bretzel 30 sec per side
+
Accessory Work (Optional)
B1. Z Press 3 x 8 @ 31×3 rest 60 sec
B2. Barbell Bent Over Row 3 x 8 @ 31×3 rest 60 sec

Competition:

A. Clean (Squat) and Jerk- Work to a heavy single for the day
+
Partner Up
15 Cals AB
12 DB Thruster 50/35
40 DU
rest however long it takes your partner to complete x 5 sets
+
2 sets
Couch stretch 30 sec per side
bretzel 30 sec per side
+
Accessory Work (Optional)
B1. Z Press 3 x 8 @ 31×3 rest 60 sec
B2. Barbell Bent Over Row 3 x 8 @ 31×3 rest 60 sec

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