Saturday July 31st – Diamond Hill CrossFit
Call Us: (401) 721-5582

Saturday July 31st

30
Jul

Saturday July 31st

“PLUM”

WORKOUT GOALS
1.) Complete 40-60+ Power Cleans across the 4:00 interval.
2.) Complete 40-80+ calories on the rower across the 4:00 interval.
3.) Complete 50-250+ double unders across the 4:00 interval.

RX
ON A 12:00 CLOCK
4:00 Max Power Cleans (135/95#)
4:00 Max Calorie Row
4:00 Max Double Unders/Single Unders

LEVEL 2
ON A 12:00 CLOCK
4:00 Max Power Cleans (95/65#)
4:00 Max Calorie Row
4:00 Max Double Unders/Single Unders

LEVEL 1
ON A 12:00 CLOCK
4:00 Max Power Cleans (55/35#)
4:00 Max Calorie Row
4:00 Max Double Unders/Single Unders

Accessory

PRE-WORKOUT
For Load:
2 Hang Squat Cleans

Stretching


ACCUMULATE
1:00 Foam Roll Calves
:30 Foam Roll Feet / Side

Notes


Target
1) Power Cleans: 40-60+ reps
2) Calorie Row: 40-80+ calories
3) Double Unders: 50-250+ reps
 In today’s workout, we have three exercises that we are accumulating max reps within a 4:00 interval. With the power cleans, choose a weight that is challenging, but allows you to move for the entire 4:00 interval. If you have completed the workout, “Grace” before, this is the perfect weight for today’s workout.  For the calorie row, have a goal in mind that you want to hit. Consider a number of calories that is challenging for you to complete in 1:00. Then multiply that number by four and go for that total. After the 4:00 of power cleans, you are going to have to move a little faster than you want to. Sit up tall on the rower and remember to breath. The 4:00 interval of double unders is a great opportunity to practice. If you are proficient with this movement then set a goal and go for it. If not though, you have four glorious minutes to practice and get better. If you do need to switch to singles unders, you do have that option as well.

Leave a Reply