March 1st, 2018 – CrossFit DGA
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28
Feb

March 1st, 2018

THURSDAY

Fitness:

“A1. Double KB Deadlift (Hands inside the knees or outside) 4 x 5
A2. BB BP 4 x 5
+
5 rounds
200m/400m run
10 Burpee
on rounds 2 and 4 run 400m
+
3 sets
Straight Arm Strength
FLR accumulate 2 min
Double KB OH 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
1 min row
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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