April 3rd, 2017 – CrossFit DGA
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2
Apr

April 3rd, 2017

MONDAY FUNDAY

Welcome to another great week, DGA! Tomorrow we will be working on some gymnastics strength movements. I have linked a video to these two movements that may be new to some of you. Please take a look at the videos so you may have a better idea of what to expect when you get to the gym tomorrow. Competition, click on the link for the LL RC to see some different strength movements you can practice to build strength for LL RC.

Hope everyone has a great start to your week! See you guys Tuesday!

Fitness:

Dynamic warmup
+
50′ Duck Walk
Air Squats with band around knees
x 2-3 sets
+
A. Back Squat 4 x 10-12 @ 31×1 rest 2-3 min
+
5 sets
3 WW + 10 Shoulder Taps (5 per side) on 3rd WW
45- 60 sec FLR in Rings w/ Feet elevated
Pike Pulse 10-12 reps (modify as needed)
+
3 sets
5-7 Wall Slides
10 Defranco Cuban Press
90/90 sit 30-45 sec per side

Competition:

A. 2 Position Snatch 2-2-2-2-2 rest 2 min
B1. Pike Pulse 3 x 10 w/ 2-3 sec hold no rest
B2. Planche Lean 3 x 30 sec holds no rest
C1. Zpress w/ KB’s 3 x 10 @ 3010
C2. LL RC 3 x 1-2 (starting from the floor)
**SUB for RC (1 strict PU + 10-20 sec hold with chin over bar x 3 x 3 sets)
alternate grip every every rep

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