Saturday May 15th – Diamond Hill CrossFit
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Saturday May 15th

14
May

Saturday May 15th

“Heavy Day”

WORKOUT GOALS
1.) Start at a moderately heavy loading and increase weight across each set.
2.) Rest at least 2:00 between sets.
3.) Focus on keeping your chest up and knees out throughout all squats.

All Levels
FOR LOAD
E3MO3M Back Squat
7-7-7-7-7

Accessory

3 SETS
10 DB Split Squats / Leg
15 Weighted Glute Bridges

Stretching

3 SETS
:30 Couch Stretch / Side
:30 Pigeon Stretch / Side

Notes

 Increase loading across as many sets as possible. Even though today’s heavy day includes slightly higher rep sets, you still want to strive to back squat heavier than you would in a typical met-con. It is OK if you are unsure about what
is the best percentage to start at. We will have plenty of practice in the warm-up.  Avoid loading up so heavy that you lose control of your depth or other points of performance. Heavy days are a balance of increasing weight while still maintaining all points of performance

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