February 14th, 2017 – CrossFit DGA
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13
Feb

February 14th, 2017

TUESDAY ‘LOVE’ DAY

Happy Valentine’s Day, DGA Fam!

Competition, you guys did awesome with that 16 minute AMRAP! I know it was a tough one, but these are important to see what kind of engine you have. Knowing this will help you understand how you should pace yourself through a workout.

We are posting a lot of information regarding The Open on our Facebook page. If you have questions or need help with anything, please see the posts there!

#InTheOpen

Fitness:

A1. CG DL (may use hook grip) 5 x 5 no rest “HWLW”
A2. 15/12 Cal Row (AFAP) no rest
A3. BF Burpee 10-13 reps (keep the work under 60 sec) rest 3 min (+2 reps to last weeks numbers)
+
3 sets
150′ Reverse Bear Crawl
10 Yoga Pushups (you may elevate your hands)
10 BB OH Shrugs (snatch grip this week)
+
Cool Down and stretch -10 mins

Competition:

A. 3 FS EMOM for 9 min @ tough weight with no misses
+
4 sets
10 PC and Power Jerk 135/95
10 T2b
rest 60 sec
+
4-5 sets
400m run
rest 90-120 sec
+
Shoulder Pails and Rails x 2-3 sets per side
During Pails keep core tight and brace
During Rails you can relax the core but focus on breathing @ 4181
4 inhale through nose
1 hold
8 exhale
1 hold

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