Friday May 28th – Diamond Hill CrossFit
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Friday May 28th

27
May

Friday May 28th

“Raddus”

WORKOUT GOALS
1.) Complete 30 squat cleans in under 10:00. Accumulate more than 45 burpees in the AMRAP.
2.)  Use a loading that is challenging, won’t cause failure, and will allow you to cycle quick singles.
3.) Try not to “save” anything for the burpees. Use the burpees as a test to see how you can perform while fatigued

Retest from 4/15/21

RX
ON A 19:00 CLOCK
From 0:00 – 10:00:
30 Squat Cleans (185/125#)
From 12:00 – 19:00:
AMRAP 7:
Bar-Facing Burpees

LEVEL 2
ON A 19:00 CLOCK
From 0:00 – 10:00:
30 Squat Cleans (135/95#)
From 12:00 – 19:00:
AMRAP 7:
Bar-Facing Burpees

LEVEL 1
ON A 19:00 CLOCK
From 0:00 – 10:00:
30 Squat Cleans (95/65#)
From 12:00 – 19:00:
AMRAP 7:
 Burpees

Accessory

Rest, stretch, and recover

Stretching

2 SETS
1:00 Alternating Seated Torso Twist
1:00 Alternating Lying Knee-to-Chest

Notes

This workout includes a moderately heavy loading. This should be a loading that you can clean for 5-7 reps in a row even though the best strategy for this workout is to use singles. Try not to “game” this workout. We want you to focus your best effort on the 30 squat clean test with the goal of trying to PR your time from the previous test. Go into the burpees with the understanding that you will be fatigued, and you won’t achieve as great of a score as you would have fresh. If you don’t want to deal with loading today, then reduce the loading and think of today like two fast metcons. For the burpees, a good starting goal is to accumulate more than 5 burpees per minute. Start your first 1-2 minutes at a recovery pace, and then start to increase your pace from there

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