Monday May 3rd – Diamond Hill CrossFit
Call Us: (401) 721-5582

Monday May 3rd

2
May

Monday May 3rd

“Boba Fett”

WORKOUT GOALS
1.) Use a moderate to heavy loading on the power cleans.
2.) Use quicker singles on the power cleans. Take 1 rep every :10 or faster.
3.) If you cannot finish any set of double unders in under 1:00, then scale the reps

RX
FOR TIME
27/21 Calorie Bike
…then
6-5-4-3-2-1
Power Clean (205/145#)
60-50-40-30-20-10
Double Unders (SU x 2)
…then
27/21 Calorie Bike

(If no bike available Row 39/34 Cal)

LEVEL 2
FOR TIME
21/15 Calorie Bike
…then
6-5-4-3-2-1
Power Clean (155/105#)
30-25-20-15-10-5 (SU x 3)
Double Unders
…then
21/15 Calorie Bike

(If no bike available Row 30/25 Cal)

LEVEL 1
FOR TIME
15/12 Calorie Bike
…then
6-5-4-3-2-1
Power Clean (75/55#)
120-100-80-60-40-20
Single Unders
…then
15/12 Calorie Bike

(If no bike available Row 21/17 Cal)

ACCESSORY

Before the workout, build to a heavy 1-rep hang
power clean.

STRETCHING

3 SETS
10 Press-ups
:30 Seated Torso Twist / Side

NOTES

 Finish under 15:00 time cap. Use a moderate to heavy loading on the barbell. This should be a weight that you can clean at least 3+ reps in a row. During the workout use singles to manage fatigue and keep moving forward. If you feel like you might fail a rep during the warm-up, then your weight is a little too heavy for the workout. Use the power cleans to help you pace through this workout. Push for large sets on the double unders and a fast pace on the bike.  If you get stuck on the double unders, use a :45-1:00 time cap on your reps to limit how long you get stuck there. Before the workout, we will build up to a heavy 1-rep hang power clean. Then we will finish adjusting the loading for the workout

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