October 31, 2016 – CrossFit DGA
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30
Oct

October 31, 2016

HAPPY MONDAY

It’s the start of another awesome week here DGA Fam! We are nearing the end of the year, and with that I want to check in and see who has thought about their goals recently? Are you still making moves to accomplish these goals by the end of the year? As you start off your week, pick a progression that will help you reach your goals and start working on it if you haven’t already!! 🙂

On a side note, Eric has placed some videos along with a couple specific movements throughout the workout. If you’re unsure of this movement, be sure to check out the (RED) videos!

#NewWeekNewMovements

Fitness:

Deload
A1. Double KB Front Squat 4×5 @ 3333 (3 sec down, 3 sec pause, 3 sec to come up, and 3 sec at top)
A2. Duck Walk 75′
A3. Yoga Pushups x 10 @ slow tempo (4 sets of A1,A2, and A3)

+
3 sets
75′ Reverse Bear Crawl (nice and slow w/ knees close to the ground
Side Plank w/ reach (10 per side)
100m sprint rest 30 sec x 2
**A total of 6-100m sprints

 

Competition:

A. Power Snatch 2-2-1-1 rest 2 min
B. Back Squat 4 x 6 @ 32×1 rest 3 min “HWFLW”
+
10 min AMRAP @ 80%
12/8 Cals AB
10 Thruster 115/75, 95/65
8 Burpee
rest 3 min
10 min AMRAP @ 80%
Sled Push
12 WB
10 KBS

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