August 9th, 2018 – CrossFit DGA
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8
Aug

August 9th, 2018

THURSDAY

Fitness:

“A. PC 5 x 2 rest 90-120 sec
B1. KB OH Carry 4 x 100′
B2. Dip Support Holds (bottom position) 4 x 15 sec
*rings or bar
B3. Feet Elevated Ring Row 4 x 8 “”slow and controlled””
+
4 sets
10 DB Snatch (5 per side) (1 DB)
10 DB FR WL (2 DB’s) (5 Per side)
rest as needed to complete UB
+
Please stretch and work mobility 15-20 mins *DO NOT SKIP THIS*”

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 OHS UB
A2. OHS 3 x 8-10 rest as needed to complete MU UB
+
“”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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