January 19 2016 – CrossFit DGA
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18
Jan

January 19 2016

Fitness
A1. DB BP 4 sets x 6-8 reps @ 31×1 rest 1 min

A2. Strict Pullup 4 sets x 4-6 reps or 3 position hold 10-12 sec at each position (x 4) rest as needed

+

200m row

14 russian KBS

10 Burpee rest 1:30 x 5

 

Competition:

Deload Absolute Strength/ Conditioning

A. Snatch- Technique work- Up to 70% of max 20-30 min

+

5-7 Sprints @ 75-80% length of the parking lot (sprint down and walk back) rest as needed

+

Handstand practice for 10-15 min

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