Saturday August 15th – Diamond Hill CrossFit
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Saturday August 15th

14
Aug

Saturday August 15th

Live Stream
https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09

Breathe:

5 in – 5 Hold – 10 Out – 5 Hold x 6.

General Warm-Up:

400m Run – Nasal breathe only.

Mobility:

Couch Stretch – 1 min per side, Tri Stretch – 1 min per arm.

Warm-up 2:

3 Rounds of 10 Squats, 5 Shrugs, 5 Cleans, 5 Presses, 5 Jerks. (PVC, Bar, Light)

Part 1:

Clean & Jerk Warm-up – 5,5,5 Build to WOD weight in 10 min

Part 2:

10 Rounds in 30 minutes
1 Minute of:
25 Air Squats
Max reps of Clean and Jerks
Rest 2 minutes between rounds

Weights: RX 155/105, L2 135/95, L1 95/65,

Reps: L2 – 20 Squats, L1-15 Squats

Scale:

Scale reps to allow at least 20-30 seconds on C&J

Cooldown:

Foam Roll Quads, Lax Ball Shoulders.

Notes:

Each round in this workout is a sprint. The load on the clean and jerk should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly.

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