February 7th, 2017 – CrossFit DGA
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6
Feb

February 7th, 2017

TUESDAY

Awesome job tonight everyone! My Competition crew, each class really pushed to make the most of that workout and that’s what we like to see! ‘Open Pace’ means push like this was a Open workout, and I saw that in a lot of you tonight! keep up the hard work, so when the time comes, you all will be ready! Fitness, the 16 min EMOM was challenging for sure, but you guys handled it like champs! Learning double unders is a key part of The Open. We know we’re going to see them, so work hard and be ready!

#GetReady

Fitness:

A1. CG DL (may use hook grip) 5 x 5 no rest (Build)
A2. 15/12 Cal Row (AFAP) no rest
A3. BF Burpee 10-13 reps (keep the work under 60 sec) rest 3 min
+
3 sets
150′ Reverse Bear Crawl
10 Yoga Pushups (you may elevate your hands)
10 BB OH Shrugs
+
Cool Down and stretch -10 mins

Competition:

A. 3 FS EMOM for 8 min @ tough weight with no misses
+
12 min AMRAP
6 rounds
6 KBS
6 WB
with remaninder of time
10 PC and Jerk 115/95
10 PC and Jerk 135/125
10 PC and Jerk 155/135
+
Shoulder Pails and Rails x 2-3 sets per side
During Pails keep core tight and brace
During Rails you can relax the core but focus on breathing @ 4181
4 inhale through nose
1 hold
8 exhale
1 hold

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