October 14th, 2016 – CrossFit DGA
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13
Oct

October 14th, 2016

Fine Friday!

How did everyone like those burpees?! Well regardless, you all handled them amazingly.

Competition, please notice that Eric made some changes to this workout from last week, and he’d like your feedback on it!

Also, just a reminder, we will be CLOSED Saturday morning. We are sorry for the late notice, and any inconvenience this may cause you guys, but we have some members competing in a competition this weekend! If you’re feel and you’d like to watch some fit people more heavy stuff, head to Albany and cheer on our DGA fam!

#GoodLuckGuys

Fitness:

A. OHS 3 x 6 @ 31×1 rest 2-3 min “HTLW”
B1. T2b x 5-7 x 3 sets
B2. DU 30 sec of work x 3 sets
*focus on
**Hollow/Arch Body Positions
**Good rhythm/bodycontrol if you are kipping
**Folding the body in half
+
6 sets
7 HPS 115/75
Sled Push
12 Cal AB
rest 60 sec
+
If you have time you can jump in on the body buidling session that the female comp
members are doing

Competition:

A. Clean + PJ- build to a heavy set of the complex for the day
+
EMOM for 20 min
1 min- 10 Thrusters 105/85
2 min- 10/8 cal row
3 min- 10 BB OH WL Lunge 75/55
4 min-8 Box Jumps 20″
*** I made some adjustdments for this week…please give me some feedback
+
Females
4 sets w/ minimal rest
10 fat bar bicep curls
10 Tricep Extensions w/ fat bar or BB
10 SA Alt’ing Hammer Curls w/ DB’s
10 DB BP
***all reps are slow and controlled, slow eccentrics, fast concentrics

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