Monday March 5th – Diamond Hill CrossFit
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Monday March 5th

4
Mar

Monday March 5th

Strength: Clean Complex – 2 Pos 1 Power Cleans, 2 Pos 2 Squat Cleans, 1 Squat Clean.

Build to a heavy set, then 3 more sets at that weight.

WOD: “Times 2”

AMRAP 8 – 1 Burpee Over Bar, 1 Front Squat, 10 DU then 2,2,2 then 4,4,4 then 8,8,8 etc. SU x 2 (Use weight from strength)

*This was programmed two weeks ago!!!!!!

Notes: In the strength – Focus on each position and driving through the middle. The WOD is a sprint, try to push through the rnd of 8 before breaking up.

METCON:

3×8 BB Upright row, 3 x 8 BB Presss, 3 x 8 Floor Press.

WOD – AMRAP 15 – 1 Burpee Over Bar, 1 Front Squat, 10 SU then 2,2,2 then 4,4,4 then 8,8,8 etc

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