September 18th, 2017 – CrossFit DGA
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17
Sep

September 18th, 2017

MONDAY

Intrrested in the team series some of our members are participating in?! Check it out HERE!

Fitness:

A. Work to a heavy single of the complex- PC,Clean,Shoulder to OH
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Every 2:30 for 5 sets
250m row
7 DB Shoulder to OH 40/25
5 t2b
**Practice connecting your t2b w/ your kip. If 5 feels like too many please do 2’s or 3’s.
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2 sets
Couch stretch 30 sec per side
bretzel 30 sec per side
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Accessory Work (Optional)
B1. Z Press 3 x 10 @ 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
B. 7 min AMRAP @ 78% of A- WZA Qualifier Workout #1
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Accessory Work and Mobility

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