Dec 4th 2018 – CrossFit DGA
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Dec

Dec 4th 2018

Fitness:
A1. RDL 4 x 6 (HTLW)
A2. SA KB Row 5 x 7 per side (HTLW)
rest as needed
+
1k Row
4 rounds
4 Pullups (+1-2 from last week)
8 Pushups(+1-2 from last week)
12 Wtd Walking Lunges (HTLW)
1k Row
+
Core
3 sets
SA FW 100′ (50′ per side)
Hanging Tuck 30 sec
Star Plank on Elbow 30 sec per side

Competition:
Skill Work- “Mindful Training”
A. Snatch + 3 OHS- Work to a heavy complex for the day
B. AMRAP -2 @ 75-80% of A x 2 sets
+
4 sets
15/20 Cal Row (AFAP)
15 BF Burpee
15 T2b
rest 90 sec
compare times to last week
Are you able maintain same pace with less rest?
What do you feel is your limiter?
Whats your damper setting on the rower? Why?
+
3 sets
Double KB OH Carry 100′
FLR in RIngs w/ feet elevated 30-45 sec
Hollow Hold 30 + 30 sec Hollow w/ flutter

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