February 25 2016 – CrossFit DGA
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24
Feb

February 25 2016

Fitness:

Absolute Strength/ Conditioning/ Shoulder Stability
A1. Z press w DB’s palms facing each other 4 x 8 @ 3010 rest 30 sec
A2. RDL 4 x 6-8 @ 31×1 rest 1 min
B1. 5 Burpee Box Jump Step Overs + 12 Russian KBS
B2. sled push 15-18 sec x 5 rest 1-2 min
+
3 sets
15 Band Pullaparts
12 KB Bottom up press from half kneeling (6 per side)

 

Competition:

5 sets for movement quality
5 Burpee Box Jump Over 24/20
20 DU
2-5 Strict PU

rest as needed

5 sets for movement quality
5 OHS 95/65
2-5 HSPU
10 Cal Row

+

Mobility

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