Monday August 10th – Diamond Hill CrossFit
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Monday August 10th

9
Aug

Monday August 10th

Live Stream
https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09

General Warm-up:

3 Rounds of 10 Situps, 10 Tuck Jumps, 20 SU.

Part 1:

AMRAP 8 – 10 T2B, 20 Box Jumps, 30 DU.

RX 24/20, L2 20/18, L1 18/12.

Warm-up 2:

2 Rounds of 5 Shoulder Press and 5 OHS building to WOD weight.

Part 2:

For time:
10 Shoulder Press,
15 Overhead Squats,
20 Push Press,
25 Front Squats,
30 Push Jerks,
35 Back Squats

RX 115/75, L2 85/55, L1 65/35

Scale:

T2B =>V-Ups, Box Jumps => Step Ups, DU => SU x 2, OHS,FS => BS

Cooldown:

Roll Quads & Glutes

Notes:

Double WOD day. Part 1 will work more condition while WOD 2 will work strength and endurance. There are a lot of reps in part 2 so make sure to have a plan for each exercise.

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