February 15th, 2018 – CrossFit DGA
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14
Feb

February 15th, 2018

THURSDAY

Fitness:

“A1. Deadlift 5 x 5 rest as needed
A2. DB BP 5 x 7 rest 60-90 sec
+
6 sets
1 malcolm
15/10 cals AB
**faster each set
**There will be a slight bottle neck at
the bike, thats your rest;)
+
3 sets
Straight arm strength
FLR accumulate 2 min
Double KB OH Carry 150′
Flutter Kick w/ KB”

Competition:

“13.1
Good Aerobic Warmup (General)10-15 min
+
Specific Warmup (small reps of burpees and snatches)
17 min AMRAP
40 Burpees
Snatch, 30 reps 75/45
30 Burpees
Snatch, 30 reps 135/75
20 Burpees
Snatch, 30 reps 165/100
10 burpees
**adjust/scale weights accordingly”

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