January 10th, 2018 – CrossFit DGA
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9
Jan

January 10th, 2018

WEDNESDAY 

Fitness:

“A1 Shoulder Press 4 x 8 @ 31×3
A2 Ring Row w/ feet elevated 4 x 8 @ 31×2
+
4 sets
12 KB DL
12 DB BP
+
3 sets
Hollow Hold 45-60 sec
Hollow Hold w/ Flutter Kick 30 sec
Psoas March 16 reps (8 each side)
**Use KB each hand for all 3 exercises”

Competition:

“A. BS 7-5-3-15-15 rest as needed
**all sets should be heavy
B. PC and Push Jerk 2-2-2-2 x 3 sets
**These are clusters, rest 20 sec; rest 2 min
**Each cluster should be heavier- Increase weight 3 times
+
4 sets
10 Push Jerk 135/95
10 T2b
rest 60-90 sec
+
3 sets
20 Cal AB AFAP
Sled push (Fast and heavy)

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