August 16th, 2018 – CrossFit DGA
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15
Aug

August 16th, 2018

THURSDAY

Fitness:

“A. PC 5 x 2 rest 90-120 sec
B1. KB OH Carry 4 x 100′
B2. Dip Support Holds (top position) 4 x 15-20 sec
*rings or bar
B3. Feet Elevated Ring Row 4 x 8 “”slow and controlled””
+
4 sets
10 DB DL
10 SA Push Press
10 DB Lunge in Place
rest as needed to complete UB
+
3 sets
Bretzel 30 sec per side
7 Trap Three raise”

Competition:

“Technical Work- Take your time..Get some videos- Have a conversation with
your coach
A1. Bar MU 3 x 3-5 rest as needed to complete
A2. BB FR Lunge 3 x 5-7 per side
A3. Sled push x 3
+
“”Partner Up””
Measure your line for your HSPU, then
4 sets
15/10 Cals AB
12 DL 225/155, 275/185 x sets 3 & 4
10 HSPU- Have someone judge your HSPU-Use someone that you know will
hold you to the standard.
+
2-3 sets
OH Mobility work
Arms OH Bench/Box Stretch
Foam Roll TSpine”

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