Monday October 15th – Diamond Hill CrossFit
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Monday October 15th

14
Oct

Monday October 15th

Part 1: EMOM 14:
Minutes 1-2-3: Hang Snatch Pull + Hang Squat Snatch (62-65-68%)
Minute 4: Rest
Minutes 5-6-7: 2 Hang Squat Snatches (72-75-78%)
Minute 8: Rest
Minutes 9-10-11: 1 Hang Squat Snatch (82-84-86%)
Minutes 12-13-14: 1 Squat Snatch (82-84-86%)

Part 2:”Monkey Brain”

5RFT of 5 Hang Power Snatch, 200m Run.

Use a weight from min 5,6, or 7.

Notes: More experienced lifters use min 7, less experienced lifters use min 5. You should calculate your weight ahead of time. There should be no resting, quick lifts and short runs.

METCON

Part 1: 15 – Min 1:10 DB Snatch (5R/5L), Min 2:10 DB Squats(Shoulders), Min 3: 30 sec plank.

Part 2: AMRAP 15 of 20 KBS, 200m Run, 10 Suitcases.

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