Monday August 9th – Diamond Hill CrossFit
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Monday August 9th

8
Aug

Monday August 9th

“THE CHIEF”

Workout Goals

Intended Stimulus

1.) Perform 3+ rounds in each 3:00 AMRAP.
2.) Keep all movements unbroken for as many rounds as possible.
3.) Work for the entire 3:00. Don’t stop short

RX

5 Rounds For Reps:
AMRAP 3:
3 Power Cleans (135/95#)
6 Push-ups
9 Air Squats
– Rest 1:00 between rounds

LEVEL 2

5 Rounds For Reps:
AMRAP 3:
3 Power Cleans (95/65#)
6 Push-ups
9 Air Squats
– Rest 1:00 between rounds

LEVEL 1

5 Rounds For Reps:
AMRAP 3:
3 DB Power Cleans (65/35#)
6 Assisted Push-ups
9 Air Squats
– Rest 1:00 between rounds

Accessory

Pre-Workout:
Build up with a 3-position
power clean

Stretching

Accumulate:
2:00 Reach, Roll, and Lift

Notes

Target Rounds | 12+ Total Rounds
• Today’s workout is a classic CrossFit benchmark. If you have previously completed this workout, recall your
scores and challenge yourself to hit a PR today.
• In this workout, you should prioritize constant movement over choosing movements that are too
challenging. More movement and less resting.
• The power clean weight should feel relatively light considering you will be performing around 40+ reps.
Consider using a weight that you would use for a workout like “Grace” or other light to moderately
weighted barbell workouts.
• Start each new AMRAP back at the power cleans. Keep track of total rounds and reps. At the end total up all
rounds and reps.
• As a challenge, everyone should shoot for performing all movements unbroken for as many rounds as
possible.

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