Nov 21 2016 – CrossFit DGA
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20
Nov

Nov 21 2016

Here here!!! A couple of announcements to get this week started.

1. Congratulations to Ashley and Jake on their beautiful and fast wedding. The food was delicious, the music was awesome, and the company was the best. We are super happy for both of them and looking forward to having Jake as part of our family. God has really blessed the two of them with each other and we are so lucky to have both of them in our lives.

2. We will be having 1 partner workout on Thursday morning and we will be starting @ 845a. You may bring a family member for free but you will have to be their partner and you will be responsible for them.

3. We will be having a Black Friday Sale on all “current” apparel. The sale will start Thursday morning and run through Friday afternoon.The sale will end Friday at 6pm. All current apparel will be buy 1 at regular price and get 1 at half price. This will be a cash only sale so please plan ahead and bring cash.

 

FITNESS:
A. Hang (Squat) Clean + (Squat) Clean + Push Jerk x 5 sets rest 90-120 sec (Build) no misses
B. Barbell Hip Thrust 3 x 8 rest 90 sec HWFLW
+
15 min AMRAP
16 KBS (American) KB Should be vertical at the top
14 Burpee
12 Cal Row
+
3 sets
Plank (both elbows) w/rotation 10 per side (slow and controlled)
10 Defranco Cuban Press
+
Cool down and stretch

COMPETITION:
A. Clean (squat) 2 EMOM for 8 min @ tough weight w/ no misses
B. Back Squat 4 x 7 @ 32×1 rest 2-3 min
+
3 sets for movement quality
12 T2b
12 HPS 105/75, 75/55
After 3 sets
3 min recovery row AB (200-300watts)
+
3 sets
5-7 S. PU (c2b) (+2 reps from last week)
12 Thruster 105/75, 75/55
after 3 sets
3 min recovery row or AB
**Movement quality is priority
**WIth the recovery pieces do not use the same modality both times

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