December 20th, 2016 – CrossFit DGA
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19
Dec

December 20th, 2016

TUESDAY!

I hope everyone had an awesome Monday, and that you come in tomorrow ready to get after it again!

Comp, you guys should notice that you will be doing different max sets this week, so get excited when you come in!

Can’t wait to see you all!

Fitness:

A1. Arnold Press 4 x 6 @ 3010 (pronate hand at the top) (build)
A2. Barbell Row 4 x 6 @ 31×3
+
4 sets
12 UB Thrusters105/75 (if you are a “newer” female please use DB’s)
8 Cals AB
8 BF Burpee
rest 90-120 sec b/n each set

+
2 sets
10 Alt’ing DB Bicep Curls
10 Banded Tricep Extensions

Competition:

Snatch 1RM
+
“DT”
5 rounds for time
12- DL 155/105
9-HPC
6 Shoulder to OH
**Compare to 7/14/16, 9/9/16

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