Saturday June 20th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Saturday June 20th

19
Jun

Saturday June 20th

Live Feed Link (All classes)
 
 
Video from Live Feed
 
 

General Warm Up:

2 rounds
200m run
10 Jumping Squats
10 PVC Pipe Good AMS
10 Deadbugs

Stretching /Mobility:

Knight to Hamstring – 10 per leg
Thoracic High 5’s – 10 per side
Calf Smash with Lax Ball – 1 minute each leg
Shoulder Internal Rotation –  1 minute each arm

Specific Warm Up:

Coach led with PVC pipe
5 Snatch Deadlift
5 Snatch Pull
5 Snatch High Pull
5 Muscle Snatch
5 Power Snatch

Rounds 2: Empty BB
Round 3: Light weigh
Then
With WOD Weight
5 Snatch Deadlift
5 Power Snatch

WOD:

5 RFT of 400m run, 15 Power Snatches, 20 AbMat Sit Ups

RX 95/65, L2 75/50, L1 55/35

Scale:

Run => 300m, Power Snatch => Hang Power Snatch

Notes:

4-5 minutes per round, 20+ minutes
Scale for newer Athletes Snatch Deadlift into Hang Power Snatch, can also scale number of reps

Cooldown:

Foam Roll quads, Lax Ball shoulders,

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