February 20th, 2017 – CrossFit DGA
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Feb

February 20th, 2017

HAPPY MONDAY

I hope you all enjoyed your weekend! Big shout out to our member, Faith, for doing so well in the St. Patricks Pageant! We are so proud of you!!

T-minus 4 days until we know the first Open workout! Be sure to come in this week and keep getting ready!

#AlmostTime

Fitness:

A1. Z Press w/ KB’s 4 x 7 @ 3010 “Build”
A2. SA DB Row 4 x 7 per side rest 1-2 after you finish last arm “HWFLW”
+
EMOM 15 min
1 min- 30- 35 sec of DU Practice
2 min- 16 WB’s
3 min- 35 Sec Calorie Row
+
Cool Down
2-3 sets
spider man crawl 50-75′
Reverse Bear Crawl 75′
Passive hang on the PU bar
5-10 HS KIck Ups (optional)

Competition:

A. Snatch Technique- about 10 min
B. Snatch 2 + 1 OHS EMOM for 9 min- Tough weight- same weight across all sets-No TNG
+
Pistol work-10 min
+
10 min AMRAP
15 cals AB
10 Burpee 6″ touch
***Only 4 bikes- please communciate with each other. not everyone needs to do this at the same time.
+
Skill Open work-pick something that you need to work on
10-15 mins

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