Monday July 9th – Diamond Hill CrossFit
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Monday July 9th

8
Jul

Monday July 9th

Strength: Bench Press – 5,4,3,2,1 or 5×5 Floor Press. Build to a 1 RM, Rest 2 min btw.

WOD: “Grip it”

3 RFT – 5 Bar MU (10 C2B), 10 Alt DB Snatch, 150m Row.

RX 50/35, L2 40/25, L1 30/15

Notes: Less experienced people will do floor press and focus on the form with 5×5. Push Hard for the WOD trying to finish in under 8 minutes.

METCON:

3×10 Floor Press, 3 x 10 BB Row.

WOD: AMRAP 15 – 10 Jumping Squats, 10 Alt DB Snatch, 150m Row. 20 Step Overs.

 

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