January 30th, 2018 – CrossFit DGA
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29
Jan

January 30th, 2018

TUESDAY

Fitness:

“A1. Push Press 4 x 8 no rest
A2. RDL w/ DB/KB 4 x 8 @ “”slow and controlled””
rest as needed after A2
+
Every 2 min for 6 sets
10/7 Cal Row
5-7 Burpee Box Step Overs
**The goal 1:00-1:20 of work
**You may reduce cals on rower if needed
+

Competition:

“A. DB Thruster “”Practice””- 12 min- Work to a heavy 12 for the day
+
4 sets-Work to a tough set at each exercise
DB PC
WB
DB FR WL
C2b PU
rest 60 sec b/n each exercise
**This would be considered denisty training. Amount of reps “”should””
go down each set
+
45 T2b
**Each time you break 1 min max cals AB”

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