January 8 2016 – CrossFit DGA
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7
Jan

January 8 2016

We would like to wish a Happy Birthday to Ranna and Mrs Cindi Avery!! Thank you to both of you for all of your support. We hope that you have a great day!!!!

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Fitness:

Strength Speed/SL Work
A. Hang Clean(from hip crease) 5 sets of 5 reps rest 2 min
B. RFESS w/ DB 4 sets x 10 reps rest 90 sec b/n each leg
+
4 rounds for time
350m row (AFAP)
3 TGU per side
+
3 sets
12 Face Pulls
12 Band Pullaparts

 

Competition:

Open Prep
Strength Speed/ Gymnastics Skill work
A. Squat Clean Thruster 3-3-3-2-2 reps rest 2-3 min
B. Pistol 4 sets x 5 reps per leg- rest as needed(you may add weight)
+
5 sets
200m run
8 Power Snatch 115/75
5-7 T2b
rest 2 min
+
Defranco Cuban Press 3 sets of 10 reps rest as needed

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