Friday February 19th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Friday February 19th

18
Feb

Friday February 19th

“Surfbird”

Workout Goals

1.) 7-9 attempts on the snatch
2.) 5-8 rounds
3.) Complete AMRAP movements in 2 sets or less

RX

ON A 25:00 CLOCK
From 0:00 – 12:00:
Build up to a 1-rep Snatch
– Rest 3:00
From 15:00 – 25:00:
AMRAP 10:
5 Hang Power Cleans (185/125#)
10 Knees-to-Elbows

Level 2

ON A 25:00 CLOCK
From 0:00 – 12:00:
Build up to a 1-rep Snatch
– Rest 3:00
From 15:00 – 25:00:
AMRAP 10:
5 Hang Power Cleans (125/85#)
10 Knees-to-Chest

Level 1

ON A 25:00 CLOCK
From 0:00 – 12:00:
Build up to a 1-rep Snatch
– Rest 3:00
From 15:00 – 25:00:
AMRAP 10:
5 Hang Power Cleans (75/55#)
10 Sit-ups

Stretching

3 SETS
:30 Press-ups
:30 Downward Dog
:30 Alternating Triangle Stretch

Accessory

Rest, Stretch, and Recover.

Notes

Today is a two-part day that focuses on heavier and higher skill lifts. Today’s focus improves strength as well as strength stamina during the AMRAP 10.
Make sure you pick loadings that are heavier than the average metcons, but are not so heavy that we reach failure. You want to use a weight on the hang power clean that you can slowly move through in 1 to 2 sets throughout the entire workout. If you plan on breaking the hang power cleans into smaller sets, like singles and doubles,
then use a lighter weight for the workout. We won’t have any accessory after class because of the weight, volume, and intensity of today’s session.
Be smart and stay away from failed reps at any part of the workout

 

Leave a Reply