April 2nd, 2018 – CrossFit DGA
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1
Apr

April 2nd, 2018

MONDAY

Fitness:

“A1. DB BP 4 x 10 @ 3010
A2. FS w/ DB x 5 + 35 sec hold x 4 sets ( a little heavier this week)
B1. Arch Hold w/ PVC 30-45 sec x 4 sets
B2. V-Ups 4 x 10 reps
B3. Situp to Pike 4 x 10 reps
+
4 sets
8 Deadlift 185/125
30-45 DU
30-45 sec HS Hold
rest 60-90 sec b/n sets”

Competition:

“A1. Back Squat 4 x 10- Work to a 10RM for the day
A2. False Grip Pullups (Pullups) 4 x 3-5 (perfect reps) slow and controlled
**Turn rings out at the bottom
A3. 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. Z Press w/ 3 x 8-10 (slow and controlled)
B2. Strict C2b Pullup (1) + 10-20 sec hold w/ chest on the bar x 3 sets
B3. SA DB Row w/ NO Support 3 x 8-10 each side
**You may need a spotter for B2
+
3 sets
Hanging Scap circles 5 each way
Lsit 20-30 sec
4-5 Strict T2b
10-12 pushups @ 5010 w/ perfect form”

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