September 30th, 2016 – CrossFit DGA
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29
Sep

September 30th, 2016

Fantastic Friday!

So, I hoped you all liked the partner workout that we did yesterday, I’m sure you all did great!

Amanda and Natalie have been kind enough to plan a little shower, for my fiancé and myself, at the gym this afternoon. It will be at 5:30 if you guys would like to join! We’re going to be doing a partner workout, then we will have some food! I hope to see you all there! 🙂

Of course, there is the normal Friday workout as well!

#MakeGreatChoices

Fitness:

A. OHS 3 x 7 @ 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
+
6 sets
5 HPS 115/75
5 Burpee Broad Jumps
Shuttle Run
rest 60 sec
***Goal is to complete each round in under 2 mins
+
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- 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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