September 16th, 2016 – CrossFit DGA
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15
Sep

September 16th, 2016

FRI-YAY!

As you all know, on Friday’s we have open gym! As always, the work out is available for anyone who’d like to do it. However, this is also a great time for you to come in and work on some skills or movements you may be struggling with, or that you’d just like to work on. Can’t wait to see you all!

*I apologize for the late post!*

Fitness:

A. OHS 3 x 8 @ 31×1 rest 2-3 min
B. T2b Skill work- 5×5- rest as needed
*focus on
**Hollow/Arch Body Positions
**Good rhythm/bodycontrol if you are kipping
**Folding the body in half
+
5 sets
5 HPS 115/75
5 Burpee Broad Jumps
Shuttle Run
rest 90 sec
+
If you have time you can jump in on the body buidling session that the female comp
members are doing

Competition:

A. Push Jerk (from rack) 5 x 3 rest 2-3 min b/n sets
+
EMOM for 16 min
1 min- 12 WB
2 min- 10/8 T2b
3 min- 30 DU
4 min-8/6 Burpee Box Jumps 20″
+
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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