January 4 2016 – CrossFit DGA
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Jan

January 4 2016

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Another year has come and gone!!! Time to get this party started!!! I promise that my team and I are ready to provide a better service and bring more value to you this year. It is going to be a great year of learning, training, and relationship building. Looking forward to another awesome year!!! Familia Indoneitatem

Fitness

Absolute strength/Glutes/S&C

A1. Back Squat 4 sets x 10 reps @ 30×1 no rest
A2. Bird Dog 5 sec hold L + 5 sec hold R x 5 rest 2 min
+
5 sets not for time
7 Power Clean #115/75
5 Hang Clean
3 Thruster
1 Sled Push

 

Competition

Absolute Strength/ Strength Speed/ Open Prep

A. Clean + 1 FS- Build to a tough single of the complex
B. EMOM for 8 min 1 Clean + 1 PJ @ 78% of 1 RM
+
EMOM for 20 min
1 min 10-12 WB
2 min 6-8 T2b
3 min 6/8 cal row
4 min 35 UB DU

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