December 8th, 2016 – CrossFit DGA
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7
Dec

December 8th, 2016

Thursday

DGA Fam! I am sure you all did fantastic today! I will be gone on my honeymoon tomorrow through Tuesday, so our fearless leader, Eric, will be back on the posts while I’m away! I will miss you all, and our wonderful gym! I don’t think the cruise ship ‘globe-o gym’ will be anywhere near as great!

See you all next week!

Fitness:

A1. Shoulder Press w/ Barbell 4 x 8 rest 60 sec “build”
A2. SA DB Row 4 x 8 per side @ 31×2 no rest “build”
+
5 Sets
15-20 sec chin over the bar hold
sled push (light and fast)
+
3 sets
8 Good Mornings “Slow eccentric and fast concentric”
10 side plank w/ rotation (you may add weight) 10 per side

Competition:

A. PC- Build to a 3RM for the day- in 4-5 sets
B1. RDL 4 x 7 @ 51×1 no rest
B2. SA FW 1 min per side x 4 sets no rest
+
3 min AMRAP
200m run
Burpee AMRAP w/ remaining time
rest 3 min
3 min AMRAP
AB Cals
rest 3 min
3 min AMRAP
200m run
Burpee AMRAP w/ remaining time
rest 3 min
3 min AMRAP
AB Cals

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