December 14th, 2016 – CrossFit DGA
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14
Dec

December 14th, 2016

Wednesday

Fitness:

A1. Shoulder Press w/ Barbell 4 x 7 rest 60 sec “build”
A2. SA DB Row 4 x 7 per side @ 31×2 no rest “build”
+
5 Sets
15-20 sec chin over the bar hold
sled push (light and fast)
+
3 sets
8 Good Mornings “Slow eccentric and fast concentric”
10 side plank w/ rotation (you may add weight) 10 per side

Competition:

Active Recovery/Mobility
A. OHS 3 x 10 @ 3333- Bar Only, Bar + 10’s per side, and go heavier for the last set
**The goal is to get your hands as close as possible. Warmup up good, all work sets should be performed
with a “clean” grip.
+
5 sets
4 Wall Walks
4-5 S.PU + 20 sec chin over the bar hold (pronated only)
1 min FLR in RIngs w/ feet elevated
1 min hard AB

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