December 18 2015

As you will start notice we are doing more CrossFit like movements. The “Open” will be here soon. It is time to get ready!!! See you tomorrow DGA!!!!

Fitness:

Absolute Strength/Hip Hinge/ skill work
A. Deadlift 5-7 x 5 @ 31×1 rest 2-3 min
B. HPC 3 sets x 5 reps rest 1- 2 min
+
EMOM for 15 min
1 min-8 Burpee
2 min-4 KB Snatch/ per arm
3 min- 7 Jumping lunges/ per leg

Competition:

Open Prep
Strength Speed/ Gymnastics Skill work
A. Squat Clean Thruster 5 sets x 3 reps rest 2-3 min
B. Pistol 4 sets x 5 reps per leg- rest as needed
+
EMOM for 18 min
1 min – C2b Pullup- pick a number that you can be consistent for all sets
2 min- 30 UB DU
3 min- 12 BJSD 24/20