January 5 2016 – CrossFit DGA
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4
Jan

January 5 2016

Absolute Strength/ Conditioning

Fitness:

A1. DB BP 4 sets x 8-10 reps @ 31×1 rest 1 min
A2. Strict Pullup 4 sets x 5-7 reps or 3 position hold 10-12 sec at each position rest as needed
+
150m row
12 russian KBS
7 Burpee
rest 1:30 x 5

 

Competition:

Absolute Strength/ Conditioning
A. Back Squat 4 sets x 8 reps (1 sec pause in the bottom) rest 2:30
+
12 min AMRAP @ 90%
7 Push Press #135/85 masters 105/75
7 C2B Pullups
40 DU
Reference 1-6-14
+
Cool Down
3 sets
12 Face Pulls (Be careful not too lean back)
Hand Stand Holds with heel on the wall 30 -45 sec (you may do free standing if you have them)

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