January 2nd, 2018 – CrossFit DGA
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22
Jan

January 2nd, 2018

TUESDAY 

Fitness:

“A1 Shoulder Press 4 x 7 @ 31×3
A2 Double KB Row 4 x 7 @ 31×3
rest as needed
+
Every 2:30 for 6 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:

Open Prep Good Comp Warmup-15 min

+ Snatch- Build to 80% of 1 RM in 6-8 sets- 12 min CAP

+ For time 18.0

DB Snatch Burpee Over DB 21-15-9

**New Standards + 40 T2b **Each time you break 1 min max cals AB

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