March 23rd, 2017 – CrossFit DGA
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22
Mar

March 23rd, 2017

THURSYAY!

Tomorrow night we will learn what 17.5 is! The very last open workout. Whether this is your third open, or your first, each of you should be so proud! Like I said before we started, this is a great opportunity for us as athletes to see where we can make up ground in our fitness journey. I hope you all have been able to reflect on this, like I have!

Enjoy your day, and be sure to tune in for the last announcement! Also, if you are not on Facebook, please let Amanda Tapley know if you’re going to join us for our Final Extravaganza! We will need a head count!

#FinishStrong

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- BF Burpee
3 min- Sled Push
4 min- DU Practice
**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:

A. DB Thruster practice-Build to 50/35 10-12 reps @ each set
+
10 PS 115/75 95/65
10 BF Burpee
10 Thrusters w/ BB
10 BF Burpee
x 2 sets
Complete rest in between sets
+
AB 30 sec @ 85%
30 sec rest x 10
rest 5 min x 2
+
Potential Movements that are left for the Open. We may even see some repeated movements…
Thruster
DU
Ring MU
Row
AB
BF Burpee

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