Monday December 28th – Diamond Hill CrossFit
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Monday December 28th


Monday December 28th

Class Link For Gympassers At Home

Part 1:

8:00 to build to a heavy Hang Power Clean double, heavier than WOD

Part 2:

“Hammerhead Shark”
5 Rounds:
21 Toes-to-Rings
7 Power Clean RX 135/95, L2 115/80, L1 95/65

*16 Minute Time Cap


T2R => T2B, Qty or K2W => V-Ups


:30 Strict Ring Pullups

:30 Empty Barbell Curls

:60 Rest


 For today’s workout, avoid taking on more weight than you should on the power cleans.
 The intent of today’s power clean loading is to give you the heaviest weight you can complete 7 singles with in less than 1:30.
 We will test your loading with a 5 rep unbroken power cleans to “prove it”
 This weight should be heavier than we use for higher rep workouts, but it should not be so heavy that you could fail a rep.
• Today’s workout should not run over 16:00.

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