April 21 2016 – CrossFit DGA
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20
Apr

April 21 2016

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 3 x 8 per side w/ 2 sec pause with hips extended
**Add weight this week
+
Conditioning
4 sets
20 WB’s
4-6 T2b
30 sec of DU
+
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. OHS 3 x 15 rest 2 min
+
20 KBS American
400m run @ 85-90%
8-10 C2b PU
rest 2min x 4
Total work time should be 2:45-3:00, thats including the “walk”
across the gym
+
3 sets
35 Hollow Rocks
35 Arch Rocks
35 Kip Swings with abmat b/n legs
rest as needed

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