May 1 2017 – CrossFit DGA
Call Us: 478.290.8885 | Email Us

30
Apr

May 1 2017

DGA!!! How goes it? I am sure that everyone that reads this post is certainly excited about the new facility. I do want to take the time to tell all of you thank you very much for your support and encouragement. The last 6 years have been absolutely amazing. I want to personally thank our coaching staff for coming in everyday ready to coach and provide a service. To our members (yes, even the ones that complain a lot) thank you for giving us your time, your attention, and your sweat. We have all learned a lot from each other over the past 5-6 years and I am looking forward to creating more memories with all of you. See you tomorrow!! Onward!! Eric J Bland

Fitness

A. Back Squat 4 x 7 @ 31×1 rest 2-3 min
***The goal here is to lift heavier than last week across all sets.
If you were not here last week please get with a coach to see where you need to start.
B1. DB BP 4 x 8 @ 32×1 no rest no rest “HWFLW”
B2. Inverted Row (Bar) 4 x 8 @ 31×3 rest 60-90 sec
+
EMOM 14 min
1 min- 8-10 Burpee
2 min- 12-14 WB
**For longer tenured clients you may do Bar Facing Burpee to enchance the challenge
+
2 sets
30 sec couch stretch per side
7 Breaths of Bretzel each side
12 Face Pulls

Competition:
A. Snatch 60% 3 x 1, 75% 3 x 1, 80% 2×1, 85% 2×1(2 sets of 1) rest as needed
B. Back Squat 10RM rest as needed (Try and hit as close to 70-75% of 1RM)
*If you go over thats fine
C. 1 set for 10 reps -10% of B
4 min AMRAP
3 SA DB Snatch per side (same weight as last week)
3 Burpee Box Jumps
rest 3 min x 3 sets
**Go as hard as possbile, while also maintaining same pace for all 3 sets
**A and B are the same as last week- We will increase vol starting next week.

Leave a Reply