Monday November 8th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Monday November 8th

7
Nov

Monday November 8th

21.11.08

INTENDED STIMULUS

1.) For the fastest athletes, stay under 10:00.
2.) Everyone finishes in under 12:00
3.) Maintain a consistent pace on the burpees to stay fast on the cleans

RX

For Time:
15-12-9-6-3
Power Cleans (135/95#)
Bar-Facing Burpees

LEVEL 2

For Time:
12-9-6-3-3
Power Cleans (135/95#)
15-12-9-6-3
Bar-Facing Burpees

LEVEL 1

For Time:
15-12-9-6-3
Power Cleans (75/55#)
Bar-Facing Burpees

SKILL WORK

Pre-workout:
Build to a heavy power clean + hang power clean

STRETCHING

3 Sets:
:30 Doorway Pec Stretch / Side
:30 Groiner Stretch / Side

WHITE BOARD BRIEF

Target Time | <12:00
• Fastest athletes should shoot for less than 10:00. You want to use weight similar to classic CrossFit benchmarks like Isabel, Grace, and Elizabeth.
• The loading for today’s workout should feel moderate, and you should be able to cycle at least 5-7 reps with your workout weight. If you struggle with this during the warm-up, you want to reduce the weight.
• During the workout, use a mix of small sets and singles to avoid prolonged rest periods.
• Treat the burpees like a tool to manage overall workout fatigue. If you are struggling to manage the cleans, reduce your pace on the burpees. On the other hand, if you are managing large sets of cleans, start pushing your pace on the burpees.
• Before the workout, we will start this month’s weightlifting focus with our first strength + met-con. We will build up to a heavy power clean complex before loading up for the workout.

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