February 1st, 2017 – CrossFit DGA
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31
Jan

February 1st, 2017

‘FIRST¬†FEBRUARY’ WEDNESDAY!

Great job today everyone! Competition, I know those increasing weights were tough, but you guys handled it like champs! Fitness, last week we did 4 rounds and you all did 5 this afternoon! You’re all getting stronger each day!

#KeepWorking

Fitness:

“Active Recovery”
5 sets
2 TGU per side
Heidens jumping FWD 150′
45 sec Shuttle run
+
3 sets
8 Z PRESS
12 Face Pulls Hands Finish 2-3″ above head
10 Side Plank w/ rotation
+
Shoulder Pails and Rails

Competition:

EMOM for 15 min
1 min- 35 sec Row for Cals
2 min- 14 BJSD 24/20
3 min- 6 Tng Cleans (pick a weight thats tough but doable for all 5 sets) Same weight from last week
+
36 min running clock
30 sec Shuttle run
30 sec rest
30 sec AB hold 400/325-350 watts
30 sec rest
30 sec Row 1400-1500males/1100-1200 females/ Female masters 900-1000
+
10 min cool down

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