April 28 2016 – CrossFit DGA
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27
Apr

April 28 2016

Fitness:

Upper Gymnastics/Shoulder Stability/Conditioning
A1. Strict PU 5 x 4-5 @ 31×2
A2. SA Arnold Press 5 x 8 @ 3010
B. Barbell Hip Thrust 3 x 8 per side (both feet on the floor) (shoulder on the bench)
+
Conditioning
4 sets
22 WB’s
4-6 T2b (+/- 2 reps)
35 sec of DU (or pick a number that you can hit consistently)
+
3 sets
12 Face Pulls Half Kneeling
12 Scissor Hold w/ 3 sec @ top

 

Competition:

A. PS + Snatch + 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 1:45 x 4
**goal is same times as last week

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