August 24 2016 – CrossFit DGA
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23
Aug

August 24 2016

DGA!!! Don’t forget about the goal board. Please write in your goals that you would like to accomplish before the end of the year.

Fitness:
A1. Sled Push 18-20 sec of work x 4 sets
A2. 200m run x 4 sets
A3. WB 18 UB WB ***HAP x 4 sets
*rest as needed after A3
**match times from last week
+
4 sets
45-60 sec FLR (go past parallel with hands, rings may need to be elevated)
Hollow Rock 40-50 reps (toes pointed; knees locked out)
Strict T2b x 5-7 (you may sub leg lifts) “No Swinging”
+
Sweat Session (Optional)
30 DU
12 cal row
15 Russian KBS
rest 45-60 sec x 5

Competition:
“Active Recovery”
AB 30 sec @ 90%
30 sec rest x 11
rest 3 min x 2 (22 total sets)
+
Accumulate 30/20 strict PU- perfect hollow body position **Increase reps by 5 this week
+
4 sets
FW with KB/hand Length of parking lot (down and back)
2 Wall Walks on even sets (1-2 legelss RC’s on odd sets)
Hollow Hold 45-60 sec
**On the WW, please hold 30 sec at top, toes pointed, abs tight, and pushed up in the shoulders.

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