September 5th, 2017 – CrossFit DGA
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4
Sep

September 5th, 2017

TUESDAY

Fitness:

A. Work to a heavy single of the complex- Deadlift,HPC,Shoulder to OH
B1. Z Press 3 x 10 @ 31×3 rest 60 sec
B2. Barbell Bent Over Row 3 x 8 @ 31×3 rest 60 sec
+
4 sets
2 TGU per side
1 Heavy Sled Push
+
2 sets
Couch stretch 30 sec per side
bretzel 30 sec per side

Competition:

A. Snatch 10-15 min of Technical work- stay around 75%
B. OHS breathing and position work- keep the weight light here
**The goal here is for everyone to be able to do OHS w/o holding your breath.
Create tension through your positions and in your mind not by holding your breath.
**NO BELTS
**Focus on breathing throughout entire ROM, you will settle in and find your own cadance.
+
10 Burpee Box Jump Overs (Open Standards)
rest 2 min x 4 sets (each set should get faster)

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