Jan 2nd 2019 – CrossFit DGA
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Jan

Jan 2nd 2019

Fitness:

A1. BB BP 3 x 10 @ 2020

A2. SA KB Row 3 x 10 slow and controlled

A3. Powell Raise from side plank 3 x 8 per side @ 3010

+ 3-4 sets

12 KBS

Shuttle run (parking lot)

Sled push

+ 3 sets Shoudler Health)

SA Hang 10-15 sec

I’s, Y’s and T’s 5 of each

Competition:

15 min Aerobic Warmup

200m run,DU,AB,Row,Ski,

mix modailities as you like

**Please remember that then movement of the week is Strict HSPU from the box 5 x 3

+

Thruster

400m run

21-15-9

**Pick a weight that will allow you to do Thrusters UB

+

4 sets

5 Cleans @ 75% of 1RM

7 C2b PU

rest as little as possible while maintaining quality reps and sustaining output

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