September 10th, 2018 – CrossFit DGA
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9
Sep

September 10th, 2018

MONDAY

Fitness:

“A. Work to a tough 3 of the complex for the day- Deadlift,HPC,Shoulder to OH
**Same as last week so trt and go a little heavier
+
4 sets
12 WB
12 KBS
12/10 CalsAB
2 min rest b/n sets
+
3 sets (shoulder health)
10 Yoga Pushups
10 Band Pullaparts
Wtd Arm Circles 10 sec @ 4 positions (arms @ side and arms out front)
10 Wtd External Rotation ”

Competition:

A. Hang Snatch (below knee)- Work to a heavy Single for the day
B. EMOM for 9 min 2 Snatch Balance- Work to a heavy double before you start the EMOM
+
3 sets
400m run
5/7/4Strict Pullups/C2b/Kipping MU
10 BF Burpee
rest as needed to complete Upperbody pulling movement UB
+
3 sets 400m run
15 OHS 115/75
rest as neeeded to complete OHS UB
+

Cool down/Stretch 10-15 mins

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