Monday November 16th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Monday November 16th

15
Nov

Monday November 16th

Do you have a favorite holiday dish?

On our website we have some healthier versions of holiday side dishes
Healthier Green Bean Casserole 
Cinnamon Roasted Butternut Squash
Healthier Stuffing
If looking for tips and recipes Beth hosting Zoom Nutrition Talk Wed at 2pm. Just email dhcfnutriton@gmail.com for link and free workbook

General Warm-up:

2 rounds of 10 PVC Good AMs, 5 Negative Pushups, 10 Banded High Pulls.

Mobility:

Banded Hamstring Stretch – 1 minute each side, Banded Passthroughs – 20 x.

DL & C&J Warm-up:

Rnds 1 & 2 Group, Rnd 3 Own (BB, Light, Med Light) 5 Slow DL, 5 Shrugs, 5 High Pulls, 5 Hang Cleans, 5 Push Press.

Pull-Up & MU Warm-up:

3 Rounds – Rnd 1 – 5 Scap Pull-Ups/Rows, 3-5 Strict Pullups/RR, Rnd 2 – 3-5 kipping Pullups or ring Pullups, 5 MU Kip Swings. Rnd 3 – 5 C2B/Pullups/RR, 5 Pushups,*2-3 MU

Part 2:

For Time
3 Rounds of:
15 TNG Deadlifts
15 Chest-to-Bar Pull-Ups
Then, 3 Rounds of:
6 Clean-and-Jerks
6 Ring Muscle-Ups

RX+ 225/165, RX 185/125, L2 155/105, L1 125/75
*Time Cap: 15 minutes

Scale:

C2B => Pullups, Banded, Ring Rows, MU => BMU, C2B & Pushups, RR & Pushups.

Cooldown:

Lax Ball Shoulders/Pecs

Notes:

Choose a weight that you can perform most DL Unbroken TNG during the WOD. It may mean singles for C&J but fast singles.

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