January 16th, 2018 – CrossFit DGA
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15
Jan

January 16th, 2018

TUESDAY

Fitness:

“A1 Shoulder Press 4 x 7 @ 31×3
A2 Pendlay Row 4 x 7 @ 31×3
rest as needed
+
Every 2:30 for 5 sets
8 DB Clean and Press (Thruster or Jerk)
20 cals/15 cals Row
+
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 4-2-1-10-10 rest as needed
**all sets should be heavy
**If you are feeling good go for it!!!
B. PC and Push Jerk 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
+
4 sets for time
20/15 Cals AB AFAP
10 Push Jerk (115/75,135/95,155/105,165/115)
12 T2b
rest 60-90 sec
**Increase weight every set
+
Stretch Cool down
2-3 sets
Couch Stretch 30 sec per side
90/90 Sit 30 sec per side

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