January 12th, 201& – CrossFit DGA
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11
Jan

January 12th, 201&

FRIDAY

Fitness:

“A. DB DL x 7 + Hang Cleans x 7 + 8 WL per side
Build to a heavy weight and then complete 4 sets
Rest as needed
+
1 min AB
30 sec rest
1 min Burpee
30 sec rest
1 min WB
1 min rest
x 4 sets
+
3 sets
Pick your favorite core exercises this week and repeat”

Competition:

“7 sets @ comp pace (keep up with times)- compare times to last week- goal is to have fastest time from last week acorss all 6 sets
10 UB Thrusters 95/65
30 DU
60 sec easy recovery row
+
EMOM for 20 min
1-12 BB OH WL 95/65
2-8-10 C2b Pullups
3-10 BF Burpee
4-8-12 T2b
**You may add reps this week**
+
10 min easy cool down alternating cyclical movements
AB
Row
run/jog”

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