October 12th, 2016
(WED) NES DAY
Good evening, DGA fam. I hope you all had a great Tuesday. Today we are going to be doing some recovery work. Remember guys, just because this is recovery, doesn’t mean we want to take it easy! Give the workout 100%, but you may rest as you need. Can’t wait to see you all this afternoon! 🙂
Check out my favorite Crossfit athlete, Brooke Ence, as she talks about her 2015 season in our sport!
#WeAllStartSomewhere
Fitness:
“Active Recovery”
500m row
**straight into
5 rounds of “light” DT
6 Shoulder to OH 105/75- scale accordingly
9 HPC
12 Deadlift
rest as needed b/n rounds
**Straight into
500m row
rest as needed
EMOM for 12 min
1 min-Row for Cals for 35 sec
2 min-Burpee for 35 sec
**Be consistent with number of reps completed each round
**We will build on this for the next 3-4 weeks
Competition:
EMOM for 12 min
1 min 14 KBS (American)
2 min Sled Push **140/90 @ 150′
rest 3 min
EMOM for 12 min
1 min 14 WB
2 min 35 DU
rest 3 min
EMOM for 12 min
1 min 9-10 Box Jump Step Down
2 min 9 Cals AB
rest as needed
+
Cool Down