August 22 2016 – CrossFit DGA
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21
Aug

August 22 2016

DGA!!!!! I just wanted to take the time to recognize Kevin and Holly Smith for their continued support at our competitions. Kevin and Holly both (and sometimes Amelia) still come to our events even though Sanders is not competing. To Kevin and Holly thank you so much for your support and encouragement. We are all better people for knowing you guys.

Just a quick reminder about all of the opportunities to come out and support DGA. There is a Savage Race in Sept. Please contact Holly or David if you are interested in participating and competing. Also, there are three CF competitions coming up that a few of our members will be attending, One in Sept and Two in Oct. These are great opportunities to build camaraderie and hang out with each other. Please let me or one of the coaches know if you have any questions about these events. Looking forward to another awesome week of getting after it with you everyone!!!!!

Fitness:
A1. RFESS 4 x 5 @ 25×1 rest 90 sec after each leg Build **Note changes in tempo
A2. BB Strict OH Press 4 x 5 @ 51×1 rest 60-90 sec HWFLW
Last week of our strength work before we move into some intensification
+
“DT” Prep
EMOM for 16 min
1 min-10 HPC 115/75
2 min-8 Deadlifts
3 min-6 Shoulder to OH
4 min-Shuttle Run (preferably in the parking lot)
**Use same weights for the BB. We will be preparing to do “DT” in a couple of weeks
+
(FR Mobility)
30 sec upper back on foam roller
30 sec hang on PU Bar
x 3 sets

Competition:
A. Snatch-Build to a tough single, then do 4 reps @ 90% of the tough single
B. Front Squat- Build to a heavy triple for the day
+
12 min AMRAP
400 m run (Buy in only) you will only do the 400m once
Then
6 C2b PU
8 PC 155/105 m-115/75
10 BF Burpee

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