January 2nd, 2018 – CrossFit DGA
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1
Jan

January 2nd, 2018

TUESDAY

Fitness:

“A1. BS 4 x 8
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
+
3 rounds NOT for time
30 DU
14 KB OH WL (7 per side)
10/7 Pushups @ 3010
+
3 sets
SA FW 150′
side plank 30-60 sec per side
McGill Curl Up x 10 slow and controlled (watch video)”

Competition:

“A. Snatch 2-2-2-2 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 @ 75-78%
25 UB WB
2 min easy recovery row
+
2-3 sets (10 min)
Upper Body Pulling
**Going to be different for everyone”

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