September 1 2016 – CrossFit DGA
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31
Aug

September 1 2016

Fitness:
A1. BB OH Shrug 3 x 10 w/ 2 sec pause at top and control descent no rest
A2. KB Bottom up press from half kneeling 3 x 10 @ 3010 rest 30-60 sec after each arm
**The BB OH shrug is a new movement. The ROM is small.
**Glues and core tight. Keep rib cage pulled down
B. PC Technique 10-12 min work to a tough triple for the day- does not have to be Tng
+
5 sets
sled push (only 75′)
sprint length of parking lot (just one way)
Chin over the bar hold AMSAP (you may use rings if you need an extra challenge)

Competition:
A. Clean- Work to a heavy single for the day + 3 @ 90% of tough single(FHTLW)
**Only add weight if the previous rep was perfect.
B. 7- S. HSPU + 8 K HSPU x 4 sets same rest periods as last week
C. EMOM for 5 min K HSPU- pick a number that is challenging but doable, and that you can complete in about 20 sec (the goal this week is to be more consistent)
+
Every 3 min for 5 sets
200m run
5 Squat Cleans 135/95 masters 115/75
**you may increase weight on 3rd set**
+
mobility/cool down

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