Friday April 20th – Diamond Hill CrossFit
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Friday April 20th

19
Apr

Friday April 20th

WOD: “Warmed Up” AMRAP 5 – 5 Box Jumps, 5 SDHP, 5 Goblet Squats.

RX 44/35, L2 35/26, L1 26/18

Strength: TNG Power Cleans – Build to Heavy set of 3 in 3-4 sets then do 3 more at that weight.

Rest as needed, at least 2 minutes.

Notes: AMRAP is a warm-up for the clean. Weights are a bit lighter to allow you to move faster.

TNG Power cleans should be done at a challenging weight, you may fail some reps towards the end.

METCON

AMRAP 4 – 5 Box Jump Overs, 5 SDHP, 5 Goblet Squats. Rest 2 min.

AMRAP 8 – 10 Box Jump Overs, 10 SDHP, 10 Goblet Squats. Rest 4 minutes.

AMRAP 12 – 15 Box Jump Overs, 15 SDHP, 15 Goblet Sq.

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