Friday February 5th – Diamond Hill CrossFit
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Friday February 5th

4
Feb

Friday February 5th

All the DHCFers after reading the WOD

“Ostrich”

RX

ON A 14:00 CLOCK:
For Load:
Power Snatch
3-3-3-3-3-3-3
then…
For Time:
100 Burpees

Level 2

ON A 14:00 CLOCK:
For Load:
Power Snatch
3-3-3-3-3-3-3
then…
For Time:
100 Burpees

Level 1

ON A 14:00 CLOCK:
For Load:
Power Snatch
3-3-3-3-3-3-3
then…
For Time:
60 Burpees

Stretching

3 Sets:
:30 Sit and Reach Single Leg (Left)
:30 Downward Dog
:30 Sit and Reach Single Leg (Right)
:30 Downward Dog

Accessory

10-9-8-7-6-5-4-3-2-1
Hang Muscle Snatch (Barbell)
– Alternate unbroken sets with a
partner.

Notes

A second heavy day for this week to close out! Our goal is to have some fun, get a little better at the snatch, and then burn it down during the burpees.
You will complete seven sets of three reps for the snatch within a 14-minute time domain. This means you will be hitting a new set roughly every two minutes. You should try to make small jumps (no more than 10lbs) each set. We would prefer you start heavier and make smaller jumps. This is a nice amount of rest for this rep range, as you will be fully recovered but are not sitting around too much. The burpees are all about consistency and grit. Set a sustainable pace and don’t let up.

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