March 31st, 2017 – CrossFit DGA
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March 31st, 2017

Welcome to Friday, DGA!

Tomorrow is going to be another day of strength work for you Fitness people! If you want to get your sweat on, ask a coach for some addition sweat work when you’re done! Also, if you were on one of the two teams that tied for The Open, you need to get your 5 minutes of burpees in! Don’t worry, we’ve programmed it into tomorrows workout for you! 🙂 Hey, even if you weren’t on the winning team, it’s programmed tomorrow, so it will be a family affair!!

#BurpeesForDays

I hope you all have a fantastic weekend and enjoy your time with family. (Except Saturday morning from 9:45 to 11:00..that’s gym time! 😉 )

Fitness:

A. Double KB FS 3 x 10 @ 5050 (5 up and 5 down)
**No belts, this tempo is just as much for your core as your legs
B1. FC w/ KB @ 45 sec x 4 sets no rest
B2. 2 Wall Walks + 10 Shoulder Taps (5 per side) x 4 sets
C1. Strict PU w/ Pronated grip (hands close together) 3-4 x 3 @ 31×3 sets no rest
C2. Pushups 3 x 10-12 @ 4010
**For the pushups you may use box, bench or rings. You may also add weight. Gymnastics is
going to be a huge priority for all of us moving forward….and that includes me.
If it’s not hard enough for you then add more reps, but do not complain….There is a method
to the madness.
+
5 min of Bar Facing Burpee AMRAP for winner takes all

Competition:

A. Deadlift 4 x 5 @ 3131 rest 3 min(3 up and 3 down)
B1. CG BP 3 x 8 @ 3010 no rest
B2. SA DB Row 3 x 8 @ 31×2 rest 60-90 sec
C. Tricep Ext w/Fat bar 3 x10 @ 3010
+
3 sets
5 PS 115/75
10 Burpee
5 Pullups
10 Cal Row
rest 2 min
+
5 min AMRAP of Bar Facing Burpee for winner take all

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