January 6th, 2017 – CrossFit DGA
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6
Feb

January 6th, 2017

MONDAY FUNDAY

I hope you all had an awesome weekend! Come in tomorrow ready to work!

Also, great job to two of our outstanding athletes, Dana Gibbs and Christian Stevens for competing in a competition the past weekend!

#ProudGym

Fitness:

A1. Z Press w/ KB’s 4 x 8 @ 3010
A2. SA DB Row 4 x 8 per side rest 1-2 after you finish last arm
+
EMOM 16 min
1 min- 30- 35 sec of DU Practice
2 min- 14 WB’s
+
EMOM for 6 min
Shuttle Run (parking lot)
+
Cool down (nice easy walk for about 8-10 min)

Competition:

A. Snatch Technique- about 20 mins
+
14 mim AMRAP @ open pace
100 DU
30 T2b
40 DL 225/155 185/125
50 Burpee
+
HSPU Work with Ashley

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