January 11 2016 – CrossFit DGA
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10
Jan

January 11 2016

Fitness:

Absolute Strength/ Conditioning
A1. Back Squat 4 sets x 8 reps @ 30×1 no rest
A2. Bird Dog 5 sec hold L + 5 sec hold R x 5 reps per side x 4 sets rest 2 min
+
5 sets for time
8 Ground to OH 125/95
8 Calorie Row
+
4 sets
1 Sled (15-20 sec of work) rest as needed

 

Competition:

Strength Speed/ Open Prep
A. Clean Build to a tough single for the day
B. 5 TnG PC build to a max for the day
+
EMOM for 20 min
1 min 12 WB
2 min 7-9 T2b
3 min 8 Burpee to 6″ reach
4 min 35 UB DU

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