December 12 2016 – CrossFit DGA
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11
Dec

December 12 2016

Can you believe its already Monday again?? Time to get the week started off right. Pick up something heavy, give yourself a big thank you for being ready to attack the day, and lets get after it!!!!!

One quick announcement. We are giving all of our members the opportunity to receive a free months membership. All you have to do is refer a friend or family member (please make sure they have a great attitude), then they will need to complete the intro class in January AND enroll in the month of February. This is the season of giving!! Thank you for your continued support. We are looking forward to an awesome 2017!!!

Fitness:
A. (Squat) Clean + Push Jerk x 6 sets rest 90-120 sec (Build) no misses
B. Good Morning 3 x 7 @ 31×1 rest 90-120 sec HAP (neutral head/neck)
+
14 min AMRAP
6 HPC 135/85
2-3 S. PU
Run/Row 200m
+
3 sets
Plank (both elbows) w/rotation 10 per side (slow and controlled)
10 Defranco Cuban Press
+
Cool down and stretch

Competition:
**Will be doing some end of the year testing next week. Just a heads up.

A. Clean and Push Jerk- Work to a tough single for the day
B. Back Squat 4 x 6 @ 32×1 rest 2-3 min
+
4 sets
3 Heavy Cleans (@ 78% of 1RM)
7 BF Burpee (AFAP)
3 Heavy Cleans
rest 2 min
+
“Cool down”
3 sets
12 Walking Lunge w/ BW only 3 sec pause w/ knee on the floor (6 per side)
6 Yoga Pushups @ 3010 and 3 sec pause at the top w/ shoulders pushed up and into ears
4 CALS AB @ 100 watts

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