Monday January 18th – Diamond Hill CrossFit
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Monday January 18th

17
Jan

Monday January 18th

Part 1:

10-12 Min to Build to a heavy 2-Position Power Clean (Pause @knee & pause @hip)

Part 2:

“Elizabeth”
21-15-9
Power Clean 
Ring Dips

Rx: 135/95, L2 115/80, L1 95/65

Alternative:

Power Clean => Hang Power Clean, Ring Dips => Dips => Box Dips

Accessory:

Tabata Bike or Row

Notes:

Today we will review the technical components of each movement in the warm-up. Once you are moving and have the appropriate scales, have the idea of speed in your mind. We are looking for a weight that we may have to break up (especially towards the end) but can perform at least 10 unbroken repetitions that are not close to a max effort. For ring dips, find a fast scaling option that allows for constant movement. If you don’t have ring dips, we recommend regular or box dips as an option to maintain the speed aspect of this workout.
RX Athletes: We challenge you to work on cycling the bar quickly for multiple reps and to strive for unbroken sets on the power clean. If you need to rest, then do so on the ring dips. The ring dips will create a lot of muscular fatigue, so resting there may help avoid failed ring dip reps and allow you to attack the power cleans unbroken.

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