October 4th, 2017 – CrossFit DGA
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3
Oct

October 4th, 2017

WEDNESDAY 

Fitness:

A. PC 5 x 1 rest 2 min
**goal is to finish with more total vol compared to last week
+
8 DL
7 HPC
6 Shoulder to OH
rest 60-90 sec x 5 sets
**1 BB just like DT
+
Accessory Work (optional)
B1. CG BP 3 x 8 @ 30×1 rest 60 sec
B2. Ring Row w/ feet elevated 3 x 8 rest 60 sec

Competition:

“Active rest”
20 min Row/Run/AB @ easy pace
+
5 rounds of Cindy
5 Pullups (strict)
10 Pushups
15 Air Squats
+
Movement/Mobility work

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