March 31 2016 – CrossFit DGA
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30
Mar

March 31 2016

Fitness:

Upper Gymnastics/Shoulder Stability/Conditioning
A1. Strict PU 5 x 4-5 @ 31×2
A2. SA Arnold Press 5 x 8-10 @ 3010
B. SL Hip Thrust 4 x 10 per side w/ 2 sec pause with hips extended
+
3 sets
12 Face Pulls Half Kneeling
12 Scissor Hold w/ 3 sec @ top
+
Conditioning “Optional”
4 sets
5/7 Cals AB
15 Russian KBS

 

Competition:

Deload/Goal Setting/Play

6-8 sets
Legless RC
Sled Push 15-18 sec of work HAP
rest as needed
+
4 sets
BB OH Carry length of parking lot
Spider Man Crawl 75′
rest as needed
+
10 sets
30 sec row for cal
30 sec rest
be consistent

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