April 19 2016 – CrossFit DGA
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18
Apr

April 19 2016

We just wanted to say thank you to everyone who has filled out the survey. If you have not done so, please try and get it done before Wednesday. We definitely need more feedback before we can make decisions about our next steps. Thank you again!! Looking forward to an amazing Tuesday!!!!!!!

 

 

Fitness:

A1. FR Step Up 4 x 7 per side control eccentric (do not alternate legs) rest 60 sec
A2. DB Press from Half Kneeling 4 x 8 per @ 3010 (Palms facing) no rest
+
5 sets
Spider Man Crawl 30′
12 Double KB Front Squats
Walk 100′ with KB in Front Rack
+
5 sleds “Fast” no more than 18 sec of work

Competition:

A. 3-5 Strict PU + AMRAP C2b Pull x 4 sets rest 3 min
B. 30-45 sec HS Hold x 5 sets rest 60-90 sec
*** You may want to look into purchasing a weight vest…the link is here
C. FR RFESS (this is done with a barbell) 4 x 8 per side rest 90 sec b/n each set
+
5 sets
1 suicide 75′
12 Thrusters 75/45
rest 2 min
**This is supposed to hurt**
+
3 sets
35 Hollow Rocks
35 Arch Rocks
35 Kip Swings with abmat b/n legs
rest as needed

 

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