December 29th, 2016 – CrossFit DGA
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28
Dec

December 29th, 2016

Happy Thursday 

I hope you’ve all had a great week so far! I’m ready to get back in the gym tomorrow and see your awesome faces! Come in ready to get after it tomorrow guys!

#GetAfterIt

Fitness:

A1. Deadlift 4 x 5 no rest
A2. Broad Jump 4 x 60′ no rest
A3. Sled Push 120/180 rest 2min
+
4 sets
FR KB WL 8 per leg
4-5 Strict PU “no bands” You may do inverted rows
+
Optional Sweat Session
10 min run or row @ tough pace

Competition:

A. Clean and Jerk EMOM for 7 min-No misses-about 60-65% of 1 RM
+
EMOM for 15 min
1 min-6 DB Power Snatch 3 per side @ tough weight
2 min-30 DU
3 min- 14 WB
+
Shuttle run @ 80% EMOM for 8 min (parking lot)

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