Friday October 12th – Diamond Hill CrossFit
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Friday October 12th

11
Oct

Friday October 12th

Part 1: Backsquats – 5, 5, 4, 4, 3 Building to WOD weight. Rest 2 minutes.

Part 2: “Everest” Comptrain Benchmark WOD

21-15-9 of Backsquats and Strict HSPU (Scale = DB Strict Press)

RX 50/35, L2 40/25, L1 35/20) RX 315/225, L2 265/185, L1 205/145, Sc 155/105

*15 min time cap

Notes: Weight should be very challenging for the WOD (~80% 1RM), The DB Press should also be challenging as well, you should not be able to complete 21 unbroken.

Brooke’s time 6:53 Watch the video

METCON

Part 1: Good Mornings – 5 x 10. Rest 90 seconds.

Part 2: 28-21-15-9 of KB Deadlift, DB Press, Pushups, Abmat Situps w/200m Run after each round.

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