September 26th, 2016 – CrossFit DGA
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25
Sep

September 26th, 2016

Manic Monday!

Hope you all had a great weekend! The group that worked out Saturday morning looked awesome. Everyone come in this week ready to put some work in! 🙂

https://youtu.be/NaSaj3wOCWs

#MondayMotivation

Fitness:

A. Back Squat 4 x 8 @ 32×1 rest 2-3min “Build”
+
4 sets
7 Z press @ 3010
12 Plate Raises
Sled push (fast and light)
rest as needed b/n exercises and sets
+
4 sets
12/8 Cals AB
7/5 Burpee Broad Jumps
rest 2 min
**You may sub a fast sled push if the wait is too long
+
Cool Down

Competition:

A. Snatch Technique 1st Pull the bar will not go above your head today-10-12 mins
B. Back Squat 4 x 8 @ 32×1 rest 3 min “HWFLW” Across all sets
+
14 min AMRAP
100 DU’s (Buy in) or 40/30 cal Row
Then,
5 PC @ 60% of 1RM
7 Bar Facing Burpee
12 WB

**The DU or Row are buy-ins. you will only do that exerice once before you start your triplet.

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