August 3 2016 – CrossFit DGA
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Aug

August 3 2016

Fitness:
A1. Deadliift 5 x 2-4 @ 31×1 no rest (build) Last week of the DL; maintain good spinal position
A2. DU 5 x 30-45
A3. Sled Push heavy grinding pace x 5 sets
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4 sets
30- 45 sec FLR (go past parallel, rings may need to be elevated)
Holllow Rock 30-40 reps (toes pointed; knees locked out)
Strict T2b x 5-7 (you may sub leg lifts) “No Swinging”
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Optional (Sweat Session)
Shuttle run (parking lot) x 8-10 rest as needed

Competition:
“Active Recovery”
AB 30 sec @ 90%
30 sec rest x 16-18
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Accumulate 30/20 strict PU- perfect hollow body position **Increase reps by 5 this week
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4 sets
FW with KB/hand Length of parking lot (down and back)
4 Wall Walks on even sets (1-2 legelss RC’s on odd sets)
Hollow Hold 45-60 sec

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