January 3rd, 2018 – CrossFit DGA
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2
Jan

January 3rd, 2018

WEDNESDAY

Fitness:

“A1 Shoulder Press 4 x 8 @ 31×3
A2 Ring Row w/ feet elevated 4 x 8 @ 31×2
+
4 sets
10 KB DL
10 DB BP
+
3 sets
Hollow Hold 30-45 sec
Hollow Hold w/ Flutter Kick 20-30 sec
Psoas March 16 reps (8 each side)
**Use KB each hand for all 3 exercises”

Competition:

“A. BS 8-6-4-20-20 rest as needed
**all sets should be heavy
B. PC and Push Jerk 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
+
4 sets
10 Push Jerk 135/95
10 T2b
rest 60-90 sec
+
3 sets
Sled push (Fast and heavy)
10 Burpee Broad Jumps”

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