February 2 2016 – CrossFit DGA
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February 2 2016

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I wanted to share what Jay said about our facility. The fact that he mentioned “educated” is a big deal. This past year we offered all of our coaches $500 for continuing education. This is one of just many reasons we are different. We are growing in more ways than one!!! Thank you to everyone for all of your support.

 

Fitness:

Deload

A. Deadlift PVC Only 8-10 min (Work on form)
B. Deadlift 4-5 x 4 @ 31×1 not too heavy (perfect form)
+
5 sets
7-10 Bottoms up pushups @3010 (start on the floor, quads tight and knees locked out, hips on the ground)
2 TGU per side (perfect form)
+
5 sets
30 sec American KBS
30 sec rest

 

Competition:

Speed Strength/Absolute Strength Endurance/Open Prep

A. Push Press 4 sets x 6 reps rest 2:30
B. Deadlift 4 sets x 4-6 reps of each 185/125, 225/155, 255/175, 275/185 , rest as needed to maintain perfect form
+
4 sets
8 PC and Power Jerk 135/95
8 T2b
rest 60 sec
+
4 sets
30 DU
5/8 cals AB
rest 60 sec

***For the power jerk, receive the bar in the power position and jerk from there. This is just practice…

 

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