August 31st, 2018 – CrossFit DGA
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30
Aug

August 31st, 2018

FOOTBALL FRIDAY!

Fitness:

“A1. Thruster 4 x 5 (Build) rest 60 sec HTLW if possible
A2. Strict Supinated Pulllup 4 x 5 rest 2 min
+
4 sets
14 DB Snatch
Malcolm
Sled Push (Heavy and Fast)
rest as needed
+
3 sets
KB Side Bends 10 per
KB Situps 10 per”

Competition:

“2-3 PC and Jerk EMOM for 10 min
+
EMOM x 4 sets
1 min C2b 12 (6+6)
2 min pistol 6 per leg
3 min HSPU 8-10
4 min DU 35-40 sec of work
+
3 sets
ALL 3 Exercises w/ KB’s
Hollow Hold w/ KB’s x 30-45 sec
Hollow w/ Flutter Kick x 30-45 sec
Psoas March x 30-45 sec”

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