September 21st, 2017 – CrossFit DGA
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20
Sep

September 21st, 2017

THURSDAY

Fitness:

A. PC 5 x 1 rest 2 min
**goal is to finish with more total vol compared to last week
+
B1. SA DB Snatch Alt’ing 8 Per side x 4 sets rest 60 sec
B2. DB FR WL 8 per side x 4 sets rest 60 sec
B3. DU Practice- 30-45 sec x 4 sets rest 30-60 sec
+
7 min FLR (least amount of sets possible)
**Ms Holly did 5 min FLR UB last week**

Competition:

A. PS 5 x 1 rest 2 min
**Goal is to finish with more total vol compared to last week
+
2 min to complete the following
5 Burpee Box Jump Overs 20/24
5 Deadlift 95/65
5 Shoulder to OH
**If you complete the work in 2 min you get an extra 2 min.
**If you complete the work before 2 min is up, rest until the next 2 min starts

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