February 10th, 2017 – CrossFit DGA
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9
Feb

February 10th, 2017

FRIDAY FRIDAY

Happy Friday crew! We’re one week closer to The Open, one week closer to March, and one week closer to 2018!! Okay, that’s a bit much, but it’s true. Great job tonight with all of those deadlifts!

Come in tomorrow for open gym and pick something you’d like to work on! We will have our normal workout as well!

Fitness:

A. Hang Clean(from hip crease) 5 sets of 3 reps rest 2 min “FHTLW”
B1.FS 3 x 5 @ 30×1 “Build”
B2.Chest Supported Row 3 x 8 rest 2-3 min
+
3 sets
Black Burns 20-30 sec @ 4 positions (Y, T, A, Thumbs Up Goal Post,)
8-10 Defranco Cuban Press
+
Optional Sweat Session
EMOM for 21 min
1 min- 12 Burpee
2 min- Shuttle Run (parking lot)
3 min-AB 30 sec for max cals

Competition:

“Open Prep”
1 mile run for time- rest as needed
+
3 sets
20 cal row
20 OH WL 95/75 (10 per side)
20 cal row
rest as needed for full recovery
+
EMOM for 15 min
1 min-8 OHS 115/75
2 min-8 BF Burpee
3 min- Row 35 sec for max cals
+
cool down and stretch

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