Saturday April 11th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Saturday April 11th

10
Apr

Saturday April 11th

Sat 8:30am Class – Join URL: https://zoom.us/j/226909441

Warm-up:

200m Run & 1 min jump rope

Mobility:

Calf Stretch on wall – 1 minute per leg, Roll Tri’s with ball or barbell – 1 minute each arm. Lat Stretch on rack/door – 1 Min per side.

Specific Warm-up:

3 Rounds of 10 SDHP, 10 Goblet Squats, 20 Lateral Hops.(15 min)

Part 1:

Clean Warm-up with PVC. 5 Shrugs, 5 High Pulls, 5 Muscle Cleans, 5 Power Cleans, 4 Clean Drops (1/4,1/2,3/4,Full squats)

Part 2:

100 DU
20 Alt DB Squat Cleans
80 DU
16 Alt DB Squat Cleans
60 DU
14 Alt DB Squat Cleans
40 DU
12 Alt DB Squat Cleans
20 DU
10 Alt DB Squat Cleans

Scale: DU => SU x 2, DB Sq Cleans => DB Clean Squat as low as you can

Notes: Remain consistent. Make sure that you are ready to start cleans after DU/SU. Squats will catch up with you.

Alternate: 

100 DU
10 Cleans @ 135/95
80 DU
8 Cleans @ 155/115
60 DU
6 Cleans @ 185/135
40 DU
4 Cleans @ 205/155
20 DU
2 Cleans @225/175

Cooldown – Walk/Jog 1 minute, Up/Down Dog  1-2 min

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