March 22nd, 2017 – CrossFit DGA
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21
Mar

March 22nd, 2017

HUMP DAY!

Welcome to your mid week pick me up! We’ve made it to Hump day, y’all! This means that we only have ONE more day until we find out what 17.5 looks like! Our last open workout. Tomorrow is set to be another great workout!

Guys, don’t forget that for the final week of The Open, Dinesh is very kindly giving us an extravaganza! If you can make it, please come to the gym and close out The Open in a fun way! We’re going to work hard, and then enjoy each others company! Bring your little ones, family and spouses!

#ClosingTheOpenStrong

Fitness:

4 sets
7 Burpee Step over the box
10 DB Thruster
rest as needed
+
4 sets
DU Practice 30-45 sec
Double KB OH Carry 150′
rest as needed
+
Cool Down
2-3 sets
spider man crawl 50-75′
Reverse Bear Crawl 75′
Passive hang on the PU bar
5-10 HS KIck Ups (optional)

Competition:

4 sets
AB-500/350-400watts Hold as many sec as possible unitl uncomfortable
10 DB Thrusters ( add 2 reps every set)
rest as needed
+
5 sets
8/12 Cal Row keep cal/hr as high as possible
40 UB DU- add 20 reps every set 40,60,80,100,120
rest 2 min

rest 6 min

5 sets
15 American KBS
7/10 Cals AB
rest 1 min

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