February 17th, 2017
FRIDAY FUNDAY
The Open. It’s not just about making it to Regionals or The Games. It IS about better yourself. It IS about pushing yourself outside of the comfort zone. It IS about being apart of the Crossfit Community, apart of OUR Dga Community!
Fitness:
A. Hang Clean(from hip crease) 5 sets of 2 reps rest 2 min “FHTLW”
B1.FS 3 x 5 @ 30×1 “HWLFW”
B2.Chest Supported Row 3 x 8 rest 2-3 min
+
3 sets
Black Burns 20-30 sec @ 4 positions (Y, T, A, Thumbs Up Goal Post,)
8-10 Defranco Cuban Press
+
Optional Sweat Session
EMOM for 21 min
1 min- 12 Burpee
2 min- Shuttle Run (parking lot)
3 min-AB 30 sec for max cals
Competition:
“Open Prep”
1 mile run for time- rest as needed
+
3 sets
15 cal AB
10 PS (heavy) 115/80-90
15 cal AB
rest as needed for full recovery
+
EMOM for 18 min
1 min-8 OHS 115/75
2 min-8 BF Burpee
3 min- Row 35 sec for max cals
+
cool down and stretch