December 19th, 2016 – CrossFit DGA
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18
Dec

December 19th, 2016

MONDAY FUNDAY!

Can you guys believe there’s only SIX days until Christmas?! Remember, just because the Holiday’s are here doesn’t mean we need to skip out on the gym! Keep up the healthy activity, even if you eat a little more than usual! 😉

Just a reminder, we are signing up new members for our January Intro class! This is the perfect gift for that loved one that you’d like to join you at the gym!

I hope you all have a wonderful week, and I’ll see everyone Tuesday!

#ChristmasWeek

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)
+
5 min AMRAP
10 Abmat Situps
10 Burpee Over the Abmat
rest 2 min
5 min AMRAP
10/8 cal row
12 American KBS
rest 2 min
5 min AMRAP
10 Abmat Situps
10 Burpee Over Abmat
Compare to 6/6/16
+
3 sets

10 Defranco Cuban Press
+
Cool down and stretch

Competition:

A. Clean and Jerk (you may split or PJ) 1RM
+
“Grace”
For time
30 Clean and Jerks 135/95
+
rest 10 min
with the same weight
For time
30 OHS 135/95

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