January 25 2016 – CrossFit DGA
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24
Jan

January 25 2016

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Registration has begun for the 2016 Open. The Open is a 5 week competition that we will do every Friday afternoon starting Feb 26 and will end the last weekend in March. We want everyone to sign up. We will be answering all questions this week. Please let us know if you have any questions.

Challenge Yourself

Fitness:

Absolute Strength/ Conditioning
A1. Back Squat 4 sets x 5 reps @ 30×1 no rest
A2. Bird Dog 5 sec hold L + 5 sec hold R x 5 reps per side x 4 sets rest 2 min
+
EMOM for 15 min
1 min-1 Suicide
2 min- 10-12 Wallballs
3 min- 8-10 Burpee
+
4 sets
1 Sled (15-20 sec of work) rest as needed

 

Competition:

A. OHS 5 x 5 rest 2:30
B. PS 2-3 EMOM for 8 min @ 70-75%
+
5 sets
8-10 C2b Pullup (these need to be UB, adjust the reps if needed)
10 BJSD 24/20
12 Wallballs
rest 60 sec

**Please do not add weight to the OHS if you cannot go hip crease below the knee. If you have questions about the depth of your squat please let me (Eric) or one of the other coaches know.

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