December 31 2015 – CrossFit DGA
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30
Dec

December 31 2015

Last workout for 2015….You better bring it!!!!

She always does!!!!

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Fitness:

Upper Pull/Gymnastics
A. Strict Pullup 6-8 x 4 pause 1-2 sec at the bottom with arms locked out
B. Strict T2b or knee to elbow 5-7 x 3 slow and controlled
+
12 min AMRAP
12 UB Thruster 95/75
150m row
35 DU or 20 sec of DU practice

 

Competition:

Speed Strength/Trunk and Shoulder Stability
A. Snatch+ 2 OHS Work to a heavy but perfect single on the complex
B. Good Morning 4-5 x 4 @ 31×1 rest 2-3 min
C. FR Yoke Carry 150′ x 4 rest as needed
D1. Push Press 6-8 x 4 rest as needed
D2. Strict Ring Pullup (rings to chest) 3-5 x 4 rest as needed

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