March 15 2018 – CrossFit DGA
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14
Mar

March 15 2018

Fitness:
A1. TGU 4 x 2 per side
A2. SA Arnold Press 4 x 5 per side @ 3010
rest as needed after A2
+
4 sets
10 cal row
10 Burpee over rower (lateral)
rest as needed
+
3 sets
Straight Arm Strength
Banded Psoas March 30-45 sec
Farmer Carry 150′
Flutter Kick w/ KB 30-45 sec

Competition:
This will be the Thursday session for the next 2-3 weeks. All of these
movements are cyclical aerobic movements or concentric dominant.
This will optimize blood flow/be stimulative/promote recovery etc…..
+
@ 80%
1 min run
1 min AB
x 3 sets
+
“Primer”
AB 30 sec of work
30 sec of rest @ 80-85% x 10 sets
+
3 sets
Sled Push
FLR 45-60 sec
Russian KBS
+
“Work on any problem areas”
ankles,lower back, hips, shoulders (Front Rack)

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