April 14 2016 – CrossFit DGA
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13
Apr

April 14 2016

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Fitness:

Upper Gymnastics/Shoulder Stability/Conditioning
A1. Strict PU 5 x 4-5 @ 31×2
A2. SA Arnold Press 5 x 8-10 @ 3010
B. SL Hip Thrust 4 x 8 per side w/ 2 sec pause with hips extended
**Add weight this week
+
Conditioning
4 sets
15 WB’s
4-6 T2b
+
3 sets
12 Face Pulls Half Kneeling
12 Scissor Hold w/ 3 sec @ top

 

Competition:

A. PS + HPS + OHS x 4 rest 2 min
B. Push Press 3 x 12 rest 2 min
+
Sled Push 90/50
400m run @ 85-90%
5 PC moderately heavy
rest 2min x 4
Total work time should be 2:30-2:40
+
3 sets
30 Hollow Rocks
30 Arch Rocks
30 Kip Swings with abmat b/n legs
rest as needed

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