January 15th, 2018 – CrossFit DGA
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14
Jan

January 15th, 2018

MONDAY

HAPPY MLK DAY!

Fitness:

“A1. BS 4 x 6
A2. Lateral Band Walk 4 x 12 each side
**There should be approx 2-3 min rest b/t each set of
BS. The lat band walks is considered active rest
+
6 min AMRAP
DB/KB FR WL 6 per side
3-5 Strict Pullups
20 DU
rest 2 min x 2
+
3 sets
SA FW 150′
15 Sit Up to Pike
7 side bends per side”

Competition:

“A. Snatch 1-1-1-1 x 3 sets
**These are clusters, rest 20 sec; rest 2 min
**Each cluster should be heavier- Increase weight 3 times
+
3 rounds
5 cleans @ 80-85% (same weight as last week)
35 UB WB
2 min easy recovery row
+
3 sets
Upper Pull x 4-7 reps (horizontal or vertical)
Z Press w/ KB x 8 reps
Barbell rollouts x 10 reps”

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