January 13 2016 – CrossFit DGA
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12
Jan

January 13 2016

Fitness:

Trunk Stability/Core Stability
5 sets
Double KB FR Carry 150′
Double KB OH Carry 150′
Hollow Hold 45 sec
Plank R 30 sec
Plank L 30 sec
Stir the Pot 30 sec w/ medball (15 sec clock wise + 15 sec counter clock wise)
+
3 sets
10 Defranco Cuban Press
8 SL RDL (8 per side)
6-8 Pushup complexes @ 3010
** Complex is 1 scap pushup (protract then retract) + 1 pushup @ 3010

 

Competition:

Aerobic Threshold Work/VO2
A. easy warmup for 10 mins. pick a couple of weaknesses and work on them
B. 1 sled push (15 sec of work) rest 1 min x 3
+
12 Burpee
15 russian KBS
rest 1 min x 4

rest 5 min

1 sled push (18-20 sec of work)
12 burpee
rest 1 min x 4
+
Mobility

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