May 22nd, 2018 – CrossFit DGA
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21
May

May 22nd, 2018

TUEADAY

Fitness:

“A1. Russian KBS (heavier than normal) think strength vs. speed 4 x 10
A2. Tall Kneeling Alt’ing KB Press (KB per hand) 4 x 8 Each side
A3. Pushups 4 x 8 @ 3010
+
4 sets
Sled Push
FC
Sled Drag (Hand over Hand)
+
2-3 sets
Crab Walk (Forward)25-30′
Reverse Sea Lion 20-30 sec

Competition:

“A. PC- 85-90% of last weeks double 1-1-1 x 4 sets rest 10 sec, rest 90 sec
B. SHSPU- Accumulate 24 reps of clusters of 3
+
2 sets
8 PS 115/85
10 BF Burpee
Immediately followed by
2 rounds
8 PS 95/65
10 BF Burpee

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