September 23rd, 2016 – CrossFit DGA
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22
Sep

September 23rd, 2016

FRI-YAY!

Awesome job today, as always! As we move into the end of the week, I want you all to focus on the skill work we have programed today. These are the small details that lead to better movement!

Have a great day, and a fantastic weekend! 🙂

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. Split Jerk (from rack) 5 x 1.1 rest 10 sec, rest 2 min
**Complete 1 rep rest 10 sec, then complete 2nd rep, rest 2 min after 2nd rep
+
EMOM for 16 min
1 min- 12 Thrusters 105/85
2 min- 10/8 cal row
3 min- 12 BB OH WL Lunge 75/55
4 min-10 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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