September 17th, 2018 – CrossFit DGA
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16
Sep

September 17th, 2018

MONDAY

Fitness:

“A. Clean + Hang Clean+ FS+ Shoulder to OH- Work a tough sinlge
of the complex for the day
+
4 sets
15 WB
12 KBS
12/10 CalsAB
+
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. Snatch- Work to a heavy double for the day
B. PS 2-3 EMOM for 8 min- Increase load after 4 mins
if you are feeling good and technique is flawless.
+
15 min AMRAP
12 KBS
40 DU
8 T2b
+
3 sets
7 KB Bottoms up Press
10-20 sec single arm hang
10 Band Pull Aparts”

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