Monday December 28th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Monday December 28th

27
Dec

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

Alternatives:

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

Accessory:

:30 Strict Ring Pullups

:30 Empty Barbell Curls

:60 Rest

Notes:

 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.

Leave a Reply