Saturday June 19th – Diamond Hill CrossFit
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Saturday June 19th

18
Jun

Saturday June 19th

“PARTNER ANDI”

WORKOUT GOALS
1.) <20:00
2.) Use a light barbell weight that allows for repeated sets of 10 reps.
3.) Alternate smaller sets with a partner to avoid extended breaks and creating a disparity in the workload

FOR TIME
100 Hang Power Snatch (65/45#)
100 Push Press
100 Sumo Deadlift High Pulls
100 Front Squats
– Partner Workout: split up the reps as
needed with a partner.

LEVEL 2
FOR TIME
100 Hang Power Snatch (45/35#)
100 Push Press
100 Sumo Deadlift High Pulls
100 Front Squats

LEVEL 1
FOR TIME
100 Hang Power Snatch (35/25#)
100 Push Press
100 Sumo Deadlift High Pulls
100 Front Squats

Accessory

Rest, stretch, and recover

Stretching

3 SETS
:30 Doorway Stretch / Side
:30 Banded Shoulder Stretch / Side
:30 Banded Rack Stretch / Side

Notes

Target | <10:00
Movements | Use a loading that allows you and your partner to trade off in sets of 10-15 reps.
Today’s workout is a partner version of the new CrossFit benchmark “Andi.” Even as a partner workout, it will feel challenging. However, we want you to keep a few things in mind as you take on this workout. First, make sure you use a light loading that you can cycle for at least 10 reps for all movements. Second, don’t cheat range of motion just to move a little faster. In terms of strategy, we recommend switching back and forth with a partner every 10-15 reps. This allows both athletes to share a balanced workload without too much boring downtime.  Another way to ensure that you and your partner get the most out of the workout is to trade work off in :30-:45 interval. That way each of you can show off your strengths without making each other rest too little or too long.

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