April 14th, 2017 – CrossFit DGA
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13
Apr

April 14th, 2017

FRIDAY

Welcome to Friday, guys!

Just a quick note from tonight that I noticed. I want you all to remember that not every time you come into the gym is going to be perfect. This happens for a number of different reasons. You could be tight/ sore from a prior workout, your nutrition for the day could be lacking, or you could simply just be having an off day. IT HAPPENS! Trust me, I know, because I’ve been there, many times. It’s important to not let yourself get frustrated, upset or doubtful in your abilities because of one off afternoon. Simply move on and start the next movement.

#OffDaysHappen

Fitness:

T2B
We are going to spend a little time on T2b. If you cannot connect multiple T2b Together with a kipping motion
you may have a limittaion that is different from someone else. It could be shoulder and lats, it could be arms, it could also be a limiation
due to BW or lack of core strength…..The goal is to help you find out what your specifc limiation is and address as needed.
+
A. FS 4 x 8 “no tempo” “Build”
**No belts, this tempo is just as much for your core as your legs
B1. Double KB OH Carry 45 sec x 4 no rest
B2. 2 Wall Walks + 10 Shoulder Taps (5 per side) x 4 sets
+
For time
400m run
5 rounds
5 Strict PU
10 Hand Release Pushups
15 Air Squats
400m run

Competition:

A. Snatch work to a heavy double for the day
B1. CG BP 4 x 8 @ 3010 no rest
B2. SA DB Row 4 x 8 @ 31×2 rest 60-90 sec
C. Tricep Ext w/Fat bar 4 x10 @ 3010
+
4 sets
15 Box Jumps (work on bounding if you can)
20 Burpee Over Rower
25 Cal Row
2 min rest b/n sets

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