August 30th, 2018 – CrossFit DGA
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29
Aug

August 30th, 2018

THURSDAY

Fitness:

“A1. RDL w/ DB 4 x 8 @ 31×1
A2. SA Landmine Press 4 x 8 @ 3010
+
1 set every 3 min x 4 sets
14 KBS
10 Pushups
14/10 Cal Row
+
3 sets
5 sec hollow hold, straight into 2 alligator rolls to the right, 2 alligator rolls to the left, 2 V-ups, 2 tuck crunches, 5 sec hollow hold.

*If you cannot maintain a tight core throughout the movements, raise your feet. MUST keep a solid hollow position. *

Competition:

Partner work:

“10 rounds (5 per)
8 HC 135/95
8 BF Burpee
**HC’s should be UB
+
12 min AMRAP
80 WB #30/20
60 KBS
20 Clean and Jerk 155/105
60 BBJO 24″”
80 WB #30/20″

 

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