Friday June 25th – Diamond Hill CrossFit
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Friday June 25th

24
Jun

Friday June 25th

“LANE”

WORKOUT GOALS
1.) Perform at least 7-8 reps in each round of Hang Power Snatches
2.) Perform at least 5-7 reps in each round of Handstand Push-ups
3.) If scaling the Handstand Push-up, use an option that you don’t normally use.

RX
5 ROUNDS FOR MAX REPS
Hang Power Snatches (3/4 bodyweight)
Handstand Push-ups
– Rest as needed between rounds

LEVEL 2
5 ROUNDS FOR MAX REPS
Hang Power Snatches (115/75#)
1:00 Handstand Push-ups
– Rest as needed between rounds

LEVEL 1
5 ROUNDS FOR MAX REPS
Hang Power Snatches (65/55#)
1:00 Push-ups
– Rest as needed between rounds

Accessory

PRE-WORKOUT
Build up to a heavy hang power snatch

Stretching

3 SETS
5 Standing Figure 4 Stretch / Side
:30 Standing Hamstring Stretch
:30 Frog Stretch

Notes

Target Snatch Reps | 6-8 / round or 40+ Total
Target Handstand Push-up Reps | 5-7 / round or 40+ Total
Today is all about pushing yourself to do one more rep than you want to or than you think you want to. Max reps means pushing yourself to failure or to the point where you can’t do one more rep. Failure is a key part of today’s workout.  As you warm up, start developing a goal as to how many snatches and handstand push-ups you are going to shoot for in each round. Goal setting is an easy way to set yourself up for success in this workout. Even though the workout says to rest as needed between rounds, we are not going to rest longer than 3:00. You should expect to start your next round between 1:30-3:00. If you are starting earlier, you should consider making the exercises a little more
challenging.  If you are able to perform 15-20 reps of each exercise for every round, then the movements are not challenging enough.

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