Friday October 16th – Diamond Hill CrossFit
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Friday October 16th


Friday October 16th

What is your favorite snack?

Snacking will help prevent overeating at meal times later in the day.

Try pairing all macronutrients (protein, carbs and fat for a balanced snack)

Great examples: triple zero yogurt with 1 tsp nuts, hummus and turkey roll ups, apple with hard-boiled egg

 General Warm Up:

300m run then 10 Cal bike or 10 Cal row then 3 sets of 10 PVC Rows, 10 PVC Front Squats, 10 PVC Good AMs


Tricep Stretch – 1 minute each arm, Spiderman with twist – 5 each side

Specific Warm-Up:

Front Squat with empty BB – 10 Coach led reps then move to racks

Part 1:

Build to moderate weight (Heavier than WOD) in 2 sets of 3 reps then 3 x 4 at same weight.

Part 2:

AMRAP 15 of 200m run, Bike 15/10 Cal or Row 21/15 Cal, 20 Front Squats

Rx 115/80 L2 95/65 L1 75/45


Run/Bike/Row => 1 minute or less


200m walk and Roll Quads


For WOD the weight should be moderate (less than Part 1), 2 sets or unbroken. The run, bike or row should be about a minute. Just keep grinding with even pace.

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