Saturday November 6th – Diamond Hill CrossFit
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Saturday November 6th

5
Nov

Saturday November 6th

21.11.06

INTENDED STIMULUS

1.) 6-7 Rounds
2.) Use the heaviest front squat weight you can maintain unbroken reps with.
3.) Don’t let the double unders take longer than :30-:45
4.) Complete the pull-ups in under 1:00 everytime.

RX

AMRAP 12:
5 Front Squats (185/125#)
10 Chest-to-Bar Pull-ups
20 Double Unders

LEVEL 2

AMRAP 12:
5 Front Squats (135/95#)
10 Pull-ups
20 Double Unders

LEVEL 1

AMRAP 12:
5 Front Squats (95/65#)
5 Single-Arm Ring Rows / Arm
40 Single Unders

SKILL WORK

3 Sets:
12 DB Split Squats / Leg
12 Single-Arm Ring Row / Arm

STRETCHING

Accumulate:
1:00 Pigeon Stretch / Side

WHITE BOARD BRIEF

Target Rounds | 6-7
• In order prioritize today’s strength endurance goal, you need to have a moderate to heavy barbell loading
that allows you to complete the majority of front squat sets unbroken. On top of that, make sure that you
can complete the pull-ups and double unders in under 1:20 each round.
• The lower reps on the pull-ups and double unders are meant to get you back to the barbell quickly. If you
want to take a slightly different approach to this workout, you can reduce the loading on the front squats
which will lead to a faster paced met-con. However, keep in mind that November is a weightlifting focused month.
• If you know you will struggle with pull-ups, consider using a rep scheme or movement modification that
allows you to complete the pull-ups in 2 sets each round.
• Lastly, try not to turn today into a high-skill test. If you struggle with double unders, simply scale down to
single unders or some version of the movement you can finish in :45 or less.
• We will spend extra time before the workout improving our front squat mechanics as we load up to the
best weight for this workout.

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