February 22nd, 2017 – CrossFit DGA
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21
Feb

February 22nd, 2017

WEDNESDAY

Awesome job tonight guys! Competition, I know that 15 minute AMRAP was a bit rough, but you guys were able to push through until the last few seconds! Fitness, I’m really proud that you guys took the tips I was able to give when it came to those Wall Walks. Having good form is always key, especially to stay injury free!

#EveryonesGoal

Fitness:

A1. Double DB OH Walking Lunge 7 per side x 4 sets rest 60-90 sec
A2. 10 cals AB x 4 sets
A3. 10 Bar Facing Burpee x 4 sets
+
5 sets
15 cals AB
200m run
4-5 T2b – please scale accordingly
8-10 DB Thruster (No Barbells) 35/20

Competition:

A. DB Squat Clean practice 50/35
B. DB OH WL 7 per side x 3 sets- 50/35 rest as needed
+
EMOM for 12 min
K HSPU
DU
T2b
+
mobility

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