November 8th, 2016 – CrossFit DGA
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7
Nov

November 8th, 2016

Tuesday

DGA Fam! Hope you all had a great start to your week! Today is going to be another awesome day. Cannot wait to see you guys this afternoon!

Fitness:

A1. Arnold Press 3 x 10 @ 3010 (pronate hand at the top) (build)
A2. Barbell Row 3 x 10 @ 31×3
B. Plank with rotation 3 x 10 per side (slow and controlled) rest as needed-peform from elbows and no weight
**This is not that hard and is not supposed to be too hard. Perfrom nice and slow.
+
6 sets
Double KB OH Carry 150′
sled push or pull (3 of each)
300yd shuttle on even sets (2,4, and 6)
**Be consistent with your times on the shuttle run

Competition:

deload
A. Double KB FS 5 x 5 @ 3333 rest 2-3 min- recommended weight is 53/35…you may go lighter
+
4 sets
20-30 sec L-Sit w/ Paralletes
20-30 sec chin over the bar hold
20-30 sec Airex Pad standing w/ one foot (accumulate)
20-30 sec Wall Facing HS Hold
+
8-10 min AB or row @ nice and easy pace

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