September 7th, 2018 – CrossFit DGA
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6
Sep

September 7th, 2018

FOOTBALL FRIDAY 

Fitness:

“A1. Deadlift 5 x 5 (Build) rest 60 sec
A2. Sled push 5 x 5 rest as needed
+
4 sets
14 DB Snatch
7 Burpee Over Rower
250m row
**increase row by 50m each set

rest as needed
+
3 sets
KB Side Bends 10 per
KB Situps 10 per”

Competition:

“A. Split jerk 5 x 2 + 5 sec hold on last rep
**From the floor
*Did not change anything this week. We all need more touches/exposure
+
4 sets
5 Dips (Bar) slow down, fast up
7 Push Press w/ 5 sec Eccentrics
9 HSPU
**work whatever style HSPU needs the most work
+
SL Accessory work (10-12) mins
The goal here is to get better @ pistols. Some may need to work
mobility before attacking the movement”

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