January 18th, 2018 – CrossFit DGA
Call Us: 478.290.8885 | Email Us

17
Jan

January 18th, 2018

THURSDAY

Fitness:

“A1. PC 5 x 3 rest as needed- Build to a heavy 3 for the day
A2. DB BP 5 x 7 rest 60-90 sec
+
6 min AMRAP
20 DU
10 WB’s
rest 3 min
6 min AMRAP
10 KBS
10 Burpee to 6″” touch
rest 3 min
6 min AMRAP
20 DU
10 WB’s
Finisher/ Body Building
3 sets
10 Standing Tricep Extension w/ band
10 Kickback per side
10 SA DB Row per side

Competition:

“A1. Deadlift #225/155 AMRAP (-2) x 4 rest as needed
A2. Pullup C2b AMRAP (-2) x 4 rest as needed
**These would be considered density sets. Stop right before failure.
+
Teams of Two
60 Sync Airsquats w/ vest
50 Sync Deadlifts (no vest)
40 Sync HR Pushups w/ vest
30 Pullups (no vest)
20 Sync PC 135/95
+
3 sets
L-sit Accumulate 30 sec
10-12 Yoga Pushups w/ vest
Sea Lion down and back”

Leave a Reply