April 13th, 2018 – CrossFit DGA
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12
Apr

April 13th, 2018

FRIDAY

Fitness:

“A1. Plyo Pushups 4 x 4-6
A2. Plyo KB Squats 4 x 4-6
rest as needed for A’s
+
5 sets
10 cal row
1 sled push
6 KB Snatch per side
+
Wtd Pushups AMRAP @ 3 different weights + 1 set @ BW x 3 sets
rest as needed”

Competition:

“A1. False Grip Pullups (Pullups) 4 x 3-5 (perfect reps) slow and controlled
**Turn rings out at the bottom
A2. Elevator Dips 4 x 3-5 (No Bands) (Use Dip Bar)slow and controlled
**the goal here is to create the best body positions and to have as close to perfect
reps as possible
**Get as low as your mobility will allow
B1. Arnold Press (seated on the floor) 4 x 8-10 (both arms at the same time)
B2. Strict C2b Pullup (2) + 10-20 sec hold w/ chest on the bar(on last rep) x 4 sets
**You may need a spotter for B2
Alternate to Upper Pulling if elbows are sore
A1. WTD FLR + FW
B2. BB OH Carry
+
Every 4 min x 5 sets
13/10 Cals AB AFAP
10 Burpee to 6″”touch”

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