March 16th, 2017 – CrossFit DGA
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15
Mar

March 16th, 2017

THURSDAY OPEN (ANNOUNCEMENT) DAY

Hey, hey guys welcome to Thursday! Tomorrow night we will learn what 17.4 is going to be! Can you guys believe it, only 2 more workouts left in The Open! A lot of us thought we wouldn’t make it this far! But look at us meow! Just remember that no matter what the workout is, we’re going to come in and give it our best, and have fun doing it!

#DGACominForYa17.4

Fitness:

A. OHS 4 x 5-7 @ 3131 rest 2-3 min
**Focus on good positions
+
EMOM for 16 min
1 min- Row 10-12 Cals
2 min- Shuttle run
3 min- Sled Push
4 min- 7 Shoulder to OH 115/75
**Ladies please use DB’s if you are not doing the open
+
5 sets
Half Kneeling Landmine Rotation 5 per side
Side plank w/ rotation 7 per side

Competition:

AB 30 sec @ 85%
30 sec rest x 10
rest 5 min x 2
+
pistol practice-5-7 min
+
HSPU practice-5-7 min
***For the gymnastics movements
Potential Movements that are left for the Open. We may even see some repeated movements…
Thruster
WB
DU
HSPU
Ring MU
Row
AB

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