1-2-15 – CrossFit DGA
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1
Jan

1-2-15

Fitness:

A. Front Squat 4-5 x 5 @ 21×1 rest 2 min
B1. 500m row x 4 no rest
B2. FW 150′ x 4 no rest
C1. Abmat Situp x 12 x 4 (you may add weight)
C2. Sled Push x 4 #140/90 rest as needed

 

Competition:

A. EMOM for 8 min 1PJ+ 1 SJ @ 78%-80%
B. Power Clean- tough single in 12 mins
+
5 Power Snatch (Tough) work on good mechanics
10 Box Jump Step Downs
30 DU
rest 1:1 x 5

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