Monday November 13th – Diamond Hill CrossFit
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Monday November 13th

12
Nov

Monday November 13th

Strength: Pull-up, Clean & Jerk Warm-up

WOD: “171011”

On a 15-minute clock, for max reps each round:
From 0:00-3:00, run *400 meters then do pull-ups / ring rows
Rest 1 minute
From 4:00-7:00, run *400 meters then do clean and jerks
Rest 1 minute
From 8:00-11:00, run *400 meters then do pull-ups / ring rows
Rest 1 minute
From 12:00-15:00, run *400 meters then do clean and jerks.

RX 135/95, L2 115/75, L1 95/55, * If you can’t run 400m in under 2 minutes do 300m run.

Notes: https://journal.crossfit.com/article/cfj-crossfit-wod-171011

METCON

3 x 10 DB Thrusters, 3 x10 SA DB Row, 3×30 sec Flutter Kicks

WOD: On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do ring rows
Rest 1 minute
From 4:00-7:00, run 400 meters then do WBS
Rest 1 minute
From 8:00-11:00, run 400 meters then do ring rows
Rest 1 minute
From 12:00-15:00, run 400 meters then do WBS

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