March 7th, 2017 – CrossFit DGA
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6
Mar

March 7th, 2017

TOPIC TUESDAY

Awesome job yesterday, everyone!

Today, you guys will be working on some technique movements. Fitness, I know when most of you see anything about snatches on the board, you guys a little nervous. Really use this time tomorrow to try and get more comfortable with this movement. It is a tough one, but the more you practice with it, the more you’ll like it! Competition, I’d like to see you guys work on split jerks when you get to clean & jerks. Most of you are fairly comfortable with the push jerk, which is awesome, but we need to be proficient at the split jerk too!

Tomorrow is Bridgett’s first day coaching you guys! If you don’t know her, make sure you meet her tomorrow. She has some great knowledge and she moves really well! Don’t be afraid to ask her about these weightlifting movements!

#TechniqueWorkMakesTheDreamWork

Fitness:

A. Back Squat 3 x 5-7 @ 21×1 rest 2-3 min
B. HPS 4 x 5-7 rest as needed (skill work)
+
12 min AMRAP
10 KBS (American)
10 Cal Row
+
Cool down-4-6 min cyclical row, ab, walk
Foam roll caves 1 min per side
Foam roll quads 1 min per side (start on lateral side)

Competition:

A. Clean and Jerk- Technique work 10-15 min
B. Pistol practice- 8-10 min
+
12 min AMRAP
5 PC 155/105
15 WB
30 DU
+
2-3 sets
8-10 Wall Slides slow and controlled
8-10 Ring Pushup w/ turnout

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