February 20th, 2018 – CrossFit DGA
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19
Feb

February 20th, 2018

TUESDAY

Fitness:

“A. OHS- Mindful practice- 4 x 5-7 @ 5555
**Work through the movement, whats tight? what feels good? what happens
if you push up, sit back, lean fwd, close your eyes,- I think you guys get
the idea….create some awareness!!!!!
B. SA DB OHS 3 x 5-7 rest as needed
+
Partner Up
12 min AMRAP
10 DB Snatch
10 Cal Row
**Other partner is doing a 3 cone malcolm
+
Body Building
3 sets
DB Bicep Curl 10 per side
Ring Row x 10 (palms facing down)
DB KickBacks x 10
Pushups x 10 @ 3010”

Competition:

“A. SA DB OHS Practice 3 x 7 per side- rest as needed
B. Clean + Shoulder to OH + BS+ Shoulder to OH x 2-3 x 5 sets rest as needed
+
EMOM 12 min
20-25 sec of work
1 min C2b PU
2 min Pistol
3 min PC and Jerk – pick a weight thats tough but are able to do 3-5 with perfect
mechanics and perfect breathing mechanics in the time permitted
+
Skill Open work-pick something that you need to work on
10-15 mins”

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