May 10th, 2017 – CrossFit DGA
Call Us: 478.290.8885 | Email Us

9
May

May 10th, 2017

WEDNESDAY 

Half way through the week, Dga! I hope you’re all enjoying it, so far. Fitness, please read the notes for tomorrow’s workout carefully! Ladies, there is an opportunity here to build some strength! Please remember, just because our do the strength section of these workouts, doesn’t mean you’re going to get bulky!!

#IPromiseYoullLookGreat

Fitness:

4 sets
1k row/750m row
100′ FW KB Per hand (HAP)
10 Hand Release pushups
**Make sure the pushups are perfect. If you need to reduce or add to the
number please feel free to do so.

+
3 sets
75′ Reverse Bear Crawl
75′ Fwd Bear Crawl
Black Burns 10-20 sec @ Y,T, Goal Post
+
(Females)
If you need to get stronger and want better body composition skip the cardio and replace with this
5 sets
Fat bar Tricep Ext x 10
Fat Bar Bicep Curls x 10
DB Kick Backs x 10
DB Alt’ing Hammer Curls x 10
+
Then Pushups to failure x 3-5 sets

Competition:

5 sets
HS Hold with weight vest 45-60 sec
HS Hold Back Facing shoulder taps 5-7 per side
**Alternate b/n exercises
rest as needed b/n sets
+
Accumulate 20-30 Rings Dips (No kipping)
Accumulate 40 K HSPU
**Alternate b/n exerices
**+5 reps from last week on each exercise
+
30 sec AB for max wattage/cals
rest as needed for complete recovery x 9
**Last week of this

Leave a Reply