April 8 2016 – CrossFit DGA
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7
Apr

April 8 2016

Fitness:

Absolute Strength/SL/Conditioning
A.FS 3 x 10 rest 3 min
B.RFESS 4 x 8 per side 90 sec rest
+
4 sets
SA FW Length of parking lot (down and back) or 1 lap around the gym w/ each arm
3-4 Wall Walk
+
4 sets
7 KB Snatch per side
300m row

 

Competition:

Speed Strength/Absolute Strength/Aerobic Threshold

A. Clean 50% x 2, 60% x 3, 75% x 3, 80% x 2, 85% 2×1(2 sets of 1) rest as needed
B. FS 4 x 8 rest 2 min
+
4 sets
AMRAP T2b
35 DU
500m row @ Threshold(30 min TT 500m/avg)
rest 2 min
+
60 sec sled push (fast turnover,moderately heavy)
200m run
rest 60 sec x 4

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