Saturday December 14th – Diamond Hill CrossFit
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Saturday December 14th

13
Dec

Saturday December 14th

Part 1: Push Press Warmup.

Part 2: “Ricky”

AMRAP 20 – 10 Pullups, 5 DB Deadlifts, 8 Push Press.

RX 50/40, 135/95, L2 45/35, 115/80, L1 35/25, 95/55

Scale: Pullups => Ring Rows

Notes: Stimulus = Endurance capacity. The aim is for a sustained effort. You want to get a healthy number of rounds within these twenty minutes. You want to be closer to twenty than ten here. The number of reps on the loaded movements is meant to allow you to keep moving without the need to break for at least the first fifteen minutes. The load for the deadlifts is light, but the added range of motion the dumbbells will make you work harder. 

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