October 21st, 2016 – CrossFit DGA
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20
Oct

October 21st, 2016

Awesome Friday!

Hope everyone has had a great week. Let’s round it out with a great Friday. Hope to see you all this afternoon! 🙂

Also, if you happen to see some of our newest members at the gym, give them a shout and welcome them to our sweet family!

Mitchell Gay

Gavin Mallory

Daniel Moore

Freeman Shepard

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
10 BP w/ BB no misses, tough weight
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
+
12 min AMRAP
6 rounds
6 WB
6 KBS
Straight into
10 PC and Jerk 135/95
10 PC and Jerk 155/105
10 PC and Jerk 185/115
10 PC and Jerk 205/125
PC and Jerk 225/135 AMRAP
+
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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